Main Site Daily WODs

Sunday 220102

Workout 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

♀ 35-lb DBs  ♂ 50-lb DBs

Post rounds completed to comments.

Compare to 191018.



Scaling:

Reduce the load and modify the movements in order to move at a consistent pace with minimal rest.

Intermediate Option:

 Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars

24 double-unders

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee raises

24 single-unders

♀ 10-lb DBs  ♂ 15-lb DBs

Saturday 220101

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees

30 snatches, weight 1

30 burpees

30 snatches, weight 2

20 burpees

30 snatches, weight 3

10 burpees

As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches

♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.

Compare to 130307.



Scaling:

Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

20 burpees

15 snatches, weight 1

15 burpees

15 snatches, weight 2

10 burpees

15 snatches, weight 3

5 burpees

As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches

♂ 35 / 45 / 55 / 65-lb snatches

Thursday 211230

4 rounds for time of:

Run 400 meters

30 hip extensions

Post time to comments.

Compare to 200612.



Scaling:

Today’s workout involves a relatively high volume of hip extensions on the glute-ham developer (GHD). If you are less familiar with the GHD, or you do not have the machine, modify the movement to a good morning or deadlift.

Intermediate Option:

 4 rounds for time of:

Run 400 meters

20 hip extensions

Beginner Option:

4 rounds for time of:

Run 200 meters

15 PVC good mornings

Wednesday 211229

Make 3 attempts at each of the following:

Max set of toes-to-bars

Max set of ring dips

Broad jump for distance

Then,

Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance, and time for each to comments.

Compare to 210130.



Scaling:

This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dip that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Beginner Option:

Make 3 attempts at each of the following:

Max set of hanging knee raises

Max set of push-ups

Broad jump for distance

Then,

Row 1,000 meters for time

Tuesday 211228

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post loads to comments.

Compare to 210804.



Scaling:

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:

Back squat 3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps

Sunday 211226

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 140617.



Scaling:

Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:

3 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of jump rope

1 minute of rest

Saturday 211225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 pistols

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 201225.



Scaling:

Modify the movements to work consistently through each round. Have fun!

Beginner Option:

Complete as much as possible in 15 minutes.

Friday 211224

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb  ♂ 315 lb

Post reps completed each round to comments.



Scaling:

Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 175 lb  ♂ 255 lb

Beginner Option:

Five 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

3 deadlifts

Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 95 lb  ♂ 135 lb

Wednesday 211222

Half Collin

3 rounds for time of:

400-m sandbag carry

12 push presses

12 box jumps

12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP

♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Post time to comments.

Compare to 101121 (similar).



Scaling:

Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.

Intermediate Option:

 3 rounds for time of:

400-m sandbag carry

12 push presses

12 box jumps

12 sumo deadlift high pulls

♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP

♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Beginner Option:

3 rounds for time of:

400-m run

12 push presses

12 box jumps

12 sumo deadlift high pulls

♀ 35-lb press, 12-in box, 22-lb SDHP

♂ 45-lb press, 20-in box, 35-lb SDHP

Tuesday 211221

Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots

1 rope climb, 15 ft

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

Post rounds completed to comments.

Compare to 110827.



Scaling:

Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10 wall-ball shots

1 rope climb, lying to standing

♀ 6-lb ball

♂ 10-lb ball