Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars ♀ 135 lb. ♂ 205 lb. Post rounds completed to comments. Compare to 180811. Scaling: Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes. Intermediate Option: Complete as many rounds as possible in 10 minutes of: 5 … [Read more...] about Friday 210917
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Thursday 210916
Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups ♀ 35-lb. DB ♂ 50-lb. DB Post rounds completed to comments. Compare to 201231. Scaling: The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that … [Read more...] about Thursday 210916
Wednesday 210915
Deadlift 3-2-2-2-1-1-1-1-1 reps Post loads to comments. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Wednesday 210915
Monday 210913
For time: 21 body-weight back squats 7 rope climbs, 15-ft. rope 15 body-weight back squats 5 rope climbs, 15-ft. rope 9 body-weight back squats 3 rope climbs, 15-ft. rope Post time to comments. Compare to 200305. Scaling: Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a … [Read more...] about Monday 210913
Sunday 210912
50-40-30-20-10 reps for time of: Double-unders GHD sit-ups Post time to comments. Scaling: This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat. Intermediate Option: Annie 50-40-30-20-10 reps for time of: Double-unders Sit-ups Beginner Option: 50-40-30-20-10 reps … [Read more...] about Sunday 210912
Saturday 210911
3 rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Compare 200605. Scaling: These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less. Beginner Option: 3 rounds for time of: Run 600 meters Rest 2 minutes … [Read more...] about Saturday 210911
Thursday 210909
10 rounds for time of: 3 weighted pull-ups 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to … [Read more...] about Thursday 210909
Wednesday 210908
Christine 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box Post time to comments. Compare to 130902. Scaling: Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique. Intermediate Option: 3 … [Read more...] about Wednesday 210908
Tuesday 210907
Shoulder press 5-5-5-5-5 reps Post loads to comments. Compare to 130731. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Tuesday 210907
Sunday 210905
Complete as many rounds as possible in 15 minutes: 25 toes-to-bars 50 burpees 75 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Post rounds completed to comments. Scaling: This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest. Intermediate Option: Complete as many rounds as … [Read more...] about Sunday 210905