Main Site Daily WODs

Tuesday 221129

Every 3 minutes for 5 rounds complete:

20 dumbbell walking lunges

20 burpee box jumps

♀ 35-lb DBs, 20-in box

♂ 50-lb DBs, 24-in box



Scaling:

Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.

Intermediate Option:

Every 3 minutes for 5 rounds complete:

20 dumbbell walking lunges

20 burpee box jumps

♀ 25-lb DBs, 20-in box

♂ 35-lb DBs, 24-in box

Beginner Option:

Every 3 minutes for 4 rounds complete:

14 dumbbell walking lunges

14 burpee box step-ups

♀ 15-lb DBs, 12-in box

♂ 20-lb DBs, 20-in box

Sunday 221127

Strict Fran

21-15-9 reps for time of:

Thrusters

Strict pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 190218.



Scaling:

If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.

Intermediate Option:

For time:

21 thrusters

15 strict pull-ups

15 thrusters

12 strict pull-ups

9 thrusters

9 strict pull-ups

♀ 65 lb ♂ 95 lb

Beginner Option:

21-15-9 reps for time of:

Thrusters

Ring rows

♀ 35 lb ♂ 45 lb

Saturday 221126

Power snatch 5-5-5-5-5

Post loads to comments.



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Friday 221125

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.

Compare to 171123.



Scaling:

Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.

Beginner Option:

Run for 25 minutes

Every 5 minutes, stop and perform 10 burpees

Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.

Wednesday 221123

Sumo deadlift 10-10-10-10-10 reps

Post loads to comments.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Tuesday 221122

Rocket

Complete as many rounds as possible in 30 minutes of:

50-yard swim

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 140906.



Scaling:

If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

25-yard swim

5 push-ups

10 squats

Monday 221121

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Post time to comments.

Compare to 160207.



Scaling:

Newer athletes should reduce the distance on the rower, and modify the GHD sit-up to an AbMat sit-up, but practice the GHD work during warm-up. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Row 250 meters

50 sit-ups

Row 500 meters

30 sit-ups

Row 1,000 meters

20 sit-ups

Saturday 221119

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

Post time for each interval to comments.

Compare to 181123.



Scaling:

Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

4 rounds, each for time, of:

Run 600 meters

Rest 3 minutes

Friday 221118

Muscle clean 1-1-1-1-1 reps

Power clean 1-1-1-1-1 reps

Squat clean 1-1-1-1-1 reps

Post loads to comments.



Scaling:

Most athletes will be able to do this workout as prescribed. This progression of clean variations should prepare you for the attempts at a 1-rep-max squat clean. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Thursday 221117

Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in box

Post time to comments.

Compare to 210908.



Scaling:

Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift load to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:

3 rounds for time of:

500-m row

12 deadlifts

21 box jumps, 20-in box

♀ 105 lb ♂ 155 lb

Beginner Option:

3 rounds for time of:

400-m row

9 deadlifts

15 box jumps, 12-in box

♀ 55 lb ♂ 75 lb