Main Site Daily WODs

3 rounds for time of: 1,750/2,500-meter Echo bike 30 wall-ball shots 30 knees-to-elbows ♀ 14-lb medicine ball to a 9-foot target ♂ 20-lb medicine ball to a 10-foot target Post times to the comments. Stimulus and Strategy: Today’s workout is a longer effort. Find a pace on the bike you can maintain — avoid coming out hot on the bike and seeing your pace fall off. Sit up tall, … [Read more...] about Monday 250224

The Other Total Clean 1 rep Bench press 1 rep Overhead squat 1 rep Clean is from the ground, power, or squat. Post total to comments. Compare to 221231. Stimulus and Strategy: Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” Experienced athletes should shoot to find a heavy single in each movement. Keep in … [Read more...] about Saturday 250222

For time: 1,000-meter row 400-meter dumbbell farmers carry 200-foot handstand walk 100-meter dumbbell front-rack lunge ♀ 35-lb dumbbells ♂ 50-lb dumbbells Post times to comments. Stimulus and Strategy: Today’s workout is a longer-duration chipper and you should expect it to be a grind. Relax your grip on the rower so you’re ready for the farmers carry. For the handstand … [Read more...] about Friday 250221

5 rounds for time of: 5 deadlifts 10 bar-facing burpees ♀ 185 lb ♂ 275 lb Post times to comments. Compare to similar 210722. Stimulus and Strategy: Today’s effort is a slight variation of a 2008 CrossFit Games workout. This couplet should feel relatively heavy but still fast-paced. Choose a challenging deadlift load, but one you can complete unbroken with sound technique. … [Read more...] about Wednesday 250219

Complete as many rounds and reps as possible in 15 minutes of: 20 GHD sit-ups 40 air squats 400-meter run Post rounds and reps to comments. Stimulus and Strategy: Today’s workout provides some contrast to yesterday’s upper-body stamina effort. Today tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to … [Read more...] about Tuesday 250218

2 rounds for time of: 35 pull-ups 35 shoulder-to-overheads ♀ 75 lb ♂ 115 lb Post times to comments. Stimulus and Strategy: Today’s workout is a classic push/pull gymnastics couplet. Expect this effort to test your stamina and give you a pretty significant upper-body pump. The goal is to complete this workout in 10 minutes or less. You may see some more advanced athletes … [Read more...] about Monday 250217

5 rounds for time of: Row 350/500 meters in as few pulls as possible After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round. Post time and number of pulls each round to comments. Compare to 210928. Stimulus and Strategy: Today’s workout will require thought … [Read more...] about Saturday 250215

Every 3 minutes until failure, complete 2 rounds of: 3 toes-to-bars 3 kettlebell swings 25-foot kettlebell walking lunges ♀ 35 lb ♂ 53 lb Rest with the remaining time in the interval. Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval. Post reps to comments. Stimulus and Strategy: Today’s workout is a race to complete your reps as … [Read more...] about Friday 250214

Power Amanda 9-7-5 reps for time of: Muscle-ups Power snatches ♀ 95 lb ♂ 135 lb Post time to comments. Compare to similar 220407. Stimulus and Strategy: Amanda is a classic benchmark workout. Typically, this workout is performed with a squat snatch, however, today we are going to perform a power snatch. Most athletes should aim to complete the workout in 12 minutes or … [Read more...] about Wednesday 250212

Back squat 5-5-5-5-5 reps Post loads to comments. Compare to 230128. Stimulus and Strategy: Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. … [Read more...] about Tuesday 250211