Main Site Daily WODs

Thursday 220106

3 rounds for time of:

100 double-unders

50 dumbbell snatches

25 pull-ups

♀ 35-lb DBs  ♂ 50-lb DBs

Post time to comments.



Scaling:

This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.

Intermediate Option:

 3 rounds for time of:

75 double-unders

50 dumbbell snatches

25 pull-ups

♀ 25-lb DBs  ♂ 35-lb DBs

Beginner Option:

3 rounds for time of:

100 single-unders

25 dumbbell snatches

10 jumping pull-ups

♀ 10-lb DBs  ♂ 15-lb DBs

Wednesday 220105

27-21-15 reps for time of:

Back squats

Handstand push-ups

♀ 110 lb  ♂ 165 lb

Post time to comments.

Compare to 161020.



Scaling:

Reduce the load in order to complete the reps in 1-3 sets with minimal rest.

Intermediate Option:

 27-21-15 reps of:

Back squats

21-15-9 reps of:

Handstand push-ups

♀ 85 lb  ♂ 125 lb

Beginner Option:

21-15-9 reps for time of:

Back squats

Push-ups

♀ 35 lb  ♂ 45 lb

Monday 220103

Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 110 lb  ♂ 165 lb

Post reps completed to comments.

Compare to 210225.



Scaling:

Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 85 lb  ♂ 125 lb

Beginner Option:

 Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 35 lb  ♂ 45 lb

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.