Monday 150112

Wednesday 240410

Wednesday 240410

Randy

For time:
75 power snatches

♀ 55 lb
♂ 75 lb

Compare to 230619.

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Today's workout is in honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Scaling:
Today’s Hero workout is a sprint. The loading should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
50 power snatches

♀ 15-35 lb
♂ 25-45 lb

Resources:
The Power Snatch
Jonne Koski Sets Randy Record at the 2015 Regionals

Visit CrossFit Hero and Tribute Workouts to see the six newest CrossFit Hero workouts: Triple Deuce, TPT9000, Garbo, McCartney, Wesley, and Hammy.

Find a gym near you:
View the CrossFit map

Featured photo:
Photo: 2024 CrossFit for Health Summit in Austin, Texas

Monday 210524

Monday 210524

For time:

50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope

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Compare to 150323.

Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.

Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb

♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope

Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing

♀ 10-lb. DB
♂ 15-lb. DB

Saturday 240608

Saturday 240608

CrossFit Service Cup, Workout 2

Randy

For time:
75 power snatches

♀ 55 lb
♂ 75 lb

Time cap: 10 minutes

Compare to 240410.

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Scaling:
Today's workout is the second 2024 Service Cup workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on Feb. 7, 2008.

This is a fast, lightweight barbell-cycling workout similar to the benchmark workout, Isabel. Choose a load that allows you to perform at least 10 unbroken reps every time you pick up the barbell. The load should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete the workout in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:
For time:
50 power snatches

♀ 45 lb
♂ 55 lb

Beginner option:
For time:
40 power snatches

♀ 35 lb
♂ 45 lb

Resources:
The Power Snatch
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Jessé Motta at VP CrossFit in São Paulo, Brazil.

Monday 230619

Monday 230619

Randy
For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 210203.

Coaches: for a full class plan, tips and tricks for running "Randy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.

Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:
50 power snatches

♀ 15 lb. ♂22 lb.