Main Site Daily WODs

For time: 150 kettlebell swings ♀ 53 lb ♂ 70 lb Stimulus and Strategy: There is no hiding in today’s workout — it’s just you, a kettlebell, and your will to hang on. The loading of the kettlebell should allow you to perform the total reps in 5 sets or less. Aim to complete this workout in 10 minutes or less. Scaling: Reduce the loading of the kettlebell as needed. … [Read more...] about Monday 250127

3 rounds for time of: 15 chest-to-bar pull-ups 30-calorie row 45 air squats Post time to comments. Stimulus and Strategy: Today’s workout is a triplet with some slight movement interference with the pulling on the pull-ups and rower, then the leg drive on the rower and out of the bottom of the squat. All athletes should aim to complete this workout in 15 minutes or less, … [Read more...] about Saturday 250125

21-18-15-12-9-6-3 reps for time of: Alternating dumbbell snatches Ring dips L-sit hold on the rings (perform seconds instead of reps) ♀ 35-lb dumbbell ♂ 50-lb dumbbell Post time to comments. Stimulus and Strategy: Today’s workout is a saucy little number. Push to complete this effort in 15 minutes or less. The loading of the dumbbell should allow you to complete all sets … [Read more...] about Friday 250124

Complete as many reps as possible in 18 minutes of: 400-meter run 30 GHD sit-ups 20 box jumps 10 power cleans ♀ 20-inch box and 145-lb barbell ♂ 24-inch box and 205-lb barbell Post rounds and reps to comments. Stimulus and Strategy: Today’s workout is heavier and a longer duration. The goal is to perform 3 or more rounds. The loading of the barbell should be moderately heavy … [Read more...] about Wednesday 250122

Complete as many reps as possible in 10 minutes of: Calories on the Echo bike Post calories to comments. Stimulus and Strategy: There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced … [Read more...] about Tuesday 250121

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push jerk 5-5-5-5-5 reps Post loads to comments. Compare to 240227. Stimulus and Strategy: Today’s workout is a classic heavy day. The goal is to find a heavy single shoulder press, triple push press, and set of 5 push jerks. Keep in mind that heavy is relative to each person. Even though most athletes can perform this … [Read more...] about Monday 250120

For time: 1,000-meter row 50 deadlifts 30 handstand push-ups ♀ 95 lb ♂ 135 lb Post time to comments. Stimulus and Strategy: Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell … [Read more...] about Saturday 250118

Open Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders ♀ 65 lb ♂ 95 lb Post time to comments. Compare to 170807. Stimulus and Strategy: Today’s workout is a retest of a previous Open workout from 2017. If you have completed this before, look back at your score. In most cases, the barbell loading should not be the limiting factor. Instead, it should be … [Read more...] about Friday 250117

3 rounds for time of: 30 dumbbell push-ups 30 dumbbell box step-ups For the push-up, place hands on the handle of each dumbbell. ♀ 20-inch box and 20-lb dumbbells ♂ 24-inch box and 35-lb dumbbells Post times to comments. Stimulus and Strategy: Today’s workout has grunt work written all over it — it’s one of those where you just need to put your head down and grind. The goal … [Read more...] about Wednesday 250115

Gwen 15-12-9 reps for load of: Clean and jerk Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Post load to comments. Compare to 220821. Stimulus and Strategy: Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and … [Read more...] about Tuesday 250114