Main Site Daily WODs

Wednesday 220119

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

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Compare to 201109.



Scaling:

Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

Tuesday 220118

50-35-20 reps for time of:

Wall balls

Pull-ups

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

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Scaling:

Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:

25-15-10 reps for time of:

Wall balls

Jumping pull-ups

♀ 6-lb ball

♂ 10-lb ball

Monday 220117

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 185 lb  ♂ 275 lb

Post total completed to comments.



Scaling:

Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 125 lb  ♂ 185 lb

Beginner Option:

In 10 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

♀ 75 lb  ♂ 115 lb

Saturday 220115

CrossFit Games Event 10

 For time:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

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Scaling:

With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:

For time, with a 30 minute timecap:

30 toes-to-bars

1.5-mile run

30 toes-to-bars

1.5-mile run

30 toes-to-bars

Beginner Option:

For time:

15 knee raises

0.75-mile jog

15 knee raises

0.75-mile jog

15 knee raises

Friday 220114

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

Etc.

♀ 75 lb.  ♂ 115 lb.

Post rounds and reps completed to comments.



Scaling:

Reduce the load to a weight you are able to snatch from the ground with ease, and hang on for bigger sets of overhead squats. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

3 overhead squats

30 single-unders

6 overhead squats

30 single-unders

9 overhead squats

30 single-unders

Etc.

♀ 22 lb.  ♂ 35 lb.

Thursday 220113

Power clean 5-5-3-3-3-1-1-1-1 reps

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Scaling:

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

Tuesday 220111

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

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Compare to 201121.



Scaling:

This is a classic benchmark workout with the goal of staying relatively consistent each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement.

Beginner Option:

3 rounds, each for time, of:

10 ring rows

15 push-ups

20 sit-ups

25 squats

Rest precisely three minutes between rounds.

Monday 220110

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

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​​Compare to 121102.



Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Sunday 220109

5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb ball, 155-lb barbell

♂ 20-lb ball, 225-lb barbell

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Compare to 200201.



Scaling:

This is a simple, but not easy, couplet. Choose a deadlift weight that you are able to complete an unbroken set of 10 when fresh.

Intermediate Option:

 5 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 14-lb ball, 135-lb barbell

♂ 20-lb ball, 185-lb barbell

Beginner Option:

3 rounds for time of:

20 wall-ball shots

10 deadlifts

♀ 6-lb ball, 55-lb barbell

♂ 10-lb ball, 75-lb barbell

Friday 220107

Push press 3-3-3-3-3-3-3 reps

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Compare to 180506.



Scaling:

Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.