17 Rounds for Time
6 Burpees
25 meter Swim
18 Alternating Walking Lunges
Competitions:
Similar Wods
Friday 211029
Friday 211029
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35-lb. DB ♂ 50-lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10-lb. DB ♂ 15 lb.-DB
Tuesday 240130
Tuesday 240130
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
20-18-16-14-12-10-8-6-4-2 reps of:
GHD sit-ups
♀ 125 lb
♂ 185 lb
Post time to comments.
Scaling:
Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.
Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
AbMat sit-ups
♀ 35 lb
♂ 45 lb
Resources:
Alternating Front-Rack Walking Lunges
The GHD Sit-Up
The AbMat Sit-Up
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Saturday 240113
Saturday 240113
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run
♀ 35 lb
♂ 53 lb
Post time to comments.
Scaling:
Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.
Intermediate option:
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run
♀ 18 lb
♂ 26 lb
Resources:
Running Fundamentals
The Kettlebell Swing
The Walking Lunge
Find a gym near you:
View the CrossFit map
2024 Open Registration is LIVE!
Learn more and register now
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Saturday 240323
Saturday 240323
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 50-lb dumbbell
♂ 75-lb dumbbell
Post calories to comments.
Scaling:
Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!
Intermediate option:
Complete as many calories as possible in 10 minutes of:
50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Beginner option:
Complete as many calories as possible in 10 minutes of:
50 alternating hang dumbbell snatches
50 alternating walking lunges
Max calories on the rower
♀ 15-lb dumbbell
♂ 20-lb dumbbell
Resources:
The Dumbbell Power Snatch
The Walking Lunge
Rowing
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.