Wednesday 170726

Monday 210628

Monday 210628

Complete as much as possible in 12 minutes of:

1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round. Use a 14/20-lb. ball for both exercises.

Post reps completed to comments.
Compare to 170726.

Scaling:
This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option:
Complete as much as possible in 12 minutes of:
1 muscle-up
5 medicine-ball cleans
2 muscle-ups
10 medicine-ball cleans
3 muscle-ups
15 medicine-ball cleans
4 muscle-ups
20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.

♀ 14-lb. ball ♂ 20-lb. ball

Beginner Option:
Complete as much as possible in 12 minutes of:
1 jumping pull-up + 1 assisted push-ups
5 medicine-ball cleans
2 jumping pull-up + 2 assisted push-ups
10 medicine-ball cleans
3 jumping pull-up + 3 assisted push-ups
15 medicine-ball cleans
4 jumping pull-up + 4 assisted push-ups
20 medicine-ball cleans

♀ 6-lb. ball ♂ 10-lb. ball

Monday 240610

Monday 240610

CrossFit Service Cup, Workout 3

Kelly Brown

5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots

♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball

Time cap: 25 minutes

Compare to 201113.

Post times or rounds/reps to comments.

Scaling:
Today's workout is the final 2024 Service Cup workout in honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown who died on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer.

This workout is a grind that rewards a consistent and steady pace. Aim to complete each round in 5 minutes or less. The load of the barbell should allow you to perform at least 3 unbroken deadlifts every time you pick it up. The prescribed load of the medicine ball has been adjusted from the original workout to make it more accessible for the Service Cup. If you are not signed up for the Service Cup, feel free to use the original load for the wall-ball shots (20/30 lb). Work hard and have fun.

Intermediate option:
5 rounds for time:
440-meter row
10 box jumps
10 deadlifts
10 wall-ball shots

♀ 20-inch box, 95-lb barbell, and 10-lb med ball
♂ 24-inch box, 135-lb barbell, and 14-lb med ball

Beginner option:
3 rounds for time:
440-meter row
10 box step-ups
10 deadlifts
10 wall-ball shots

♀ 12-inch box, 55-lb barbell, and 6-lb med ball
♂ 20-inch box, 75-lb barbell, and 10-lb med ball

Resources:
Rowing
The Box Jump
The Box Step-up
The Deadlift
The Wall-ball Shot
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at CrossFit Shapesmiths in London, England.

Monday 210118

Monday 210118

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans

♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball

Post rounds completed to comments.

Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans

♀ 10-lb. ball
♂ 14-lb. ball

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans

♀ 6-lb. ball
♂ 10-lb. ball

Sunday 210919

Sunday 210919

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to comments.

Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots

♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target

Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots

♀ 10-lb. Ball
♂ 16-lb. ball