Monday 090601
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Wod Type: Main Site Daily WODs
Competitions:
Source:
www.crossfit.com
Similar Wods
Friday 240202
Friday 240202
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
♀ 25-lb dumbbells
♂ 40-lb dumbbells
Post time to comments.
Compare to 180719.
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Scaling:
Today’s workout is a Hero. Compared to other Hero WODs, this is quick and should not be drawn out into a long slog. To keep moving, reduce the weight and reps on the split cleans. Modify the pull-ups so each round can be completed in 3 or 4 sets.
Intermediate option:
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
4 rounds for time of:
10 dumbbell split cleans
12 ring rows
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
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Saturday 240302
Saturday 240302
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 30-lb dumbbells
♂ 45-lb dumbbells
Compare to 210313.
Post time to comments.
Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.
Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry
♀ 10-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry
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Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
Friday 141003
Feeks
Feeks
For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells
Wednesday 120425
J.J.
"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up