AMRAP in 38 minutes
Buy-In: 77 Burpees
In the remaining time, AMRAP of:
6 Chest-to-Bar Pull-Ups
2 Deadlifts (225/185 lb)
20 Plate Ground-to-Overheads (45/25 lb)
200 meter Run
Wod Type: For Rounds/Reps (AMRAP)Memorial Wods
Competitions:
Similar Wods
Monday 240415
Monday 240415
For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck
♀ 30 lb
♂ 45 lb
Post time to comments.
Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck
♀ 10 lb
♂ 15 lb
Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.
Friday 240322
Friday 240322
For time:
60-second L-sit
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!
Intermediate option:
For time:
60-second L-sit (bent legs)
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit (bent legs)
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
30-second L-sit drill: seated leg raises
30 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
30-second hang from the pull-up bar
10 shoulder-to-overheads
30-second L-sit drill: seated leg raises
♀ 35 lb
♂ 45 lb
Resources:
The L-Sit
The Shoulder Press
The Push Press
The Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Saturday 240217
Saturday 240217
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb
Post time to comments.
Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.
Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run
♀ 35 lb
♂ 45 lb
Resources:
The Overhead Squat
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Operation Overlord
For Time
200 meter Plate Run (45/35 lb)
100 Plate Box Step Ups (45/35 lb, 24/20 in)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Dumbbell Hang Cleans (50/40 lb)
200 meter Plate Run (45/35 lb)
40 Plate Burpees (45/35 lb)
200 meter Dumbbell Farmer Carry (50/40 lb)
40 Slam Ball Over the Wire (40/30 lb, 9/8 ft)
200 meter Plate Run (45/35 lb)
40 Strict Pull-Ups