True Grit

Friday 240517

Friday 240517

Every minute on the minute for as long as possible:

3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots

♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Post final minute completed successfully to comments.

Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.

Intermediate option:
Every minute on the minute for as long as possible:

3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots

♀ 10-lb ball to a 9-foot target
♂ 14-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Beginner option:
Every minute on the minute for as long as possible:

3 burpees
5 ring rows
7 wall-ball shots

♀ 6-lb ball to a 9-foot target
♂ 10-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 10-minute mark.

Resources:
The Burpee
The Chest-to-bar Pull-up
The Wall-Ball Shot
The Kipping Pull-up
The Ring Row

Find a gym near you:
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Semifinals Are Back!
The live CrossFit Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Saturday 210703

Saturday 210703

Peyton
Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

Post rounds of the AMRAP and run time to comments.

The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.

Scaling:
This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
10 dumbbell thrusters, 25/35 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 2-mile run.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 assisted pull-ups
10 dumbbell thrusters, 10/20 lb.

*Stop and perform 40 single-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 1-mile walk.

Sunday 230108

Sunday 230108

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 30-lb DBs ♂ 45-lb DBs

Post total reps completed to comments.
Compare to 160517.

Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.

Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars

♀ 15-lb DBs ♂ 20-lb DBs

Mayhem Daily Wod – 2221

Mayhem Daily Wod - 2221
Mayhem Gymnastics Every minute add 1 Kipping Ring MuscleUp and begin each round with 1 Strict Ring Muscle Up The workout is complete when you can no longer fit the number into the prescribed minute. For example: Minute 1: 1 Strict Ring MuscleUp 1 Kipping Ring MuscleUp Minute 2: 1 Strict Ring MuscleUp 2 Kipping Ring MuscleUp Minute 3: 1 Strict Ring MuscleUp 3 Kipping Ring MuscleUp etc... Once you get to failure, rest until the next minute and complete max effort Ring Support hold Scaling: Death by Box Ring MuscleUps Every minute add 1 Box Ring MuscleUp Minute 1: 1 Box Ring MuscleUp Minute 2: 2 Box Ring MuscleUp Minute 3: 3 Strict Ring MuscleUp etc...
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