5 rounds for time of: 50-ft. dumbbell front-rack lunge 25 pull-ups ♀ 35-lb. DBs ♂ 50-lb. DBs Post time to comments. Scaling: This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume. Intermediate Option: 5 rounds … [Read more...] about Sunday 210822
Main Site Daily WODs
Friday 210820
Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in. box, 225 lb. Post reps completed to comments. Compare to 200116. Scaling: For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack … [Read more...] about Friday 210820
Thursday 210819
Complete as many rounds as possible in 20 minutes of: 15-ft. rope climbs, 2 ascents 20 single-leg squats, alternating 40 double-unders Post rounds completed to comments. Compare to 151217. Scaling: Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as … [Read more...] about Thursday 210819
Wednesday 210818
Split jerk 5-5-3-3-3-1-1-1-1 reps Post loads to comments. Compare to 200308. Scaling: All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. … [Read more...] about Wednesday 210818
Monday 210816
Isabel 30 snatches for time ♀ 95 lb. ♂ 135 lb. Post time to comments. Compare to 200210. Scaling: Isabel is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and … [Read more...] about Monday 210816
Sunday 210815
2 rounds for time of: Run 1 mile 100 sit-ups Post time to comments. Compare to 180124. Scaling: Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable. Intermediate Option: 2 rounds for time of: Run 1,200 meters 75 sit-ups Beginner Option: 2 rounds for time of: Run 800 … [Read more...] about Sunday 210815
Saturday 210814
For time: 100 hip-back extensions Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots. ♀ 14-lb. ball to 9-ft. target ♂ 20-lb. ball to 10-ft. target Post time to comments. Compare to 191017. Scaling: This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of … [Read more...] about Saturday 210814
Thursday 210812
Deadlift 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 210629. Scaling: Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Thursday 210812
Wednesday 210811
For time: 1,000-m row 30 chest-to-bar pull-ups 10 overhead squats 20 chest-to-bar pull-ups 20 overhead squats 10 chest-to-bar pull-ups 30 overhead squats 1,000-m row ♀ 65 lb. ♂ 95 lb. Post time to comments. Scaling: Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, … [Read more...] about Wednesday 210811
Tuesday 210810
Complete as many rounds as possible in 10 minutes of: 10 dumbbell hang power cleans 10 push-ups on dumbbells ♀ 45-lb. DBs ♂ 70-lb. DBs Post rounds completed to comments. Scaling: This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh. Intermediate Option: Complete as many rounds as possible … [Read more...] about Tuesday 210810