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WOD Monday 01-23-2023

5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.
Compare to 180924.


Scaling:
Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.

Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
4 rounds for time of:
50 single-unders
50-ft single-arm lunge

♀ 10-lb DB ♂ 15-lb DB

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WOD Friday 01-20-2023

5 rounds for quality:
0:30 L-sit hold
1:00 handstand hold
1:30 dead-hang hold

Rest 2 minutes between rounds.


Scaling:
Today we have gymnastics skill practice. Choose modifications that challenge your current abilities. Work for quality static positions and minimize transition time between holds.

Intermediate Option:
5 rounds for quality:
0:30 L-sit hold, bent knees
1:00 handstand hold, against wall
1:30 dead-hang hold

Rest 2 minutes between rounds.

Beginner Option:
5 rounds for quality:
0:30 L-sit hold, heels on ground
1:00 plank hold
1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.

WOD Thursday 01-19-2023

Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 220906.


Scaling:
This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups

WOD Wednesday 01-18-2023

Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
6 burpee pull-ups

♀ 35-lb DB♂ 50-lb DB

Post rounds/reps to comments.


Scaling:
Reduce the load to perform big sets of snatches with proper technique.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
6 burpee pull-ups

♀ 25-lb DB ♂ 30-lb DB

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
3 burpee pull-ups

♀ 10-lb DB ♂ 15-lb DB

WOD Tuesday 01-17-2023

10 rounds, each for time of:
Swim 50 yards
Rest 1 minute

OR

10 rounds, each for time of:
200-m sprint
Rest 1 minute

If you cannot get to a pool, lake, or other water source, sub for a run of similar length.
Post times to comments.


Scaling:
If you do not have access to a pool or open-water swimming for today’s workout, substitute with 200-m run repeats. Intermediate athletes can do this workout as prescribed. Beginner-level athletes should reduce the number of rounds.

Beginner Option:
7 rounds, each for time of:
Swim or run 1 minute
Rest 1 minute

WOD Monday 01-16-2023

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal row

♀ 35-lb DB ♂ 50-lb DB

Post rounds/reps completed to comments. Compare to 180223.


Scaling:
Today we have an Open repeat. If you competed in the 2018 CrossFit Open, try to beat your score. If you are a newer athlete, modify the toes-to-bar to a movement that challenges your core and grip strength. Reduce the load on the dumbbell to complete the hang clean and jerks with proper technique.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars 10 dumbbell hang clean and jerks
14/12-cal row

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
Complete as many rounds as possible in 15 minutes of: 8 hanging knee raises
10 dumbbell hang clean and jerks
14/12-cal row

♀ 10-lb DB ♂ 15-lb DB