WOD 01-11-2021

Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:

10 burpees
12 dumbbell snatches
9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs ♂ 20-lb. DBs

WOD 01-09-2021

For time:

Run 3,000 meters

Post time to comments.

Scaling:
This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog 2,000 meters

WOD 01-08-2021

Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups
Bodyweight clean and jerks

Post time to comments.

Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:
7-6-5-4-3-2-1 reps for time of:

Muscle-ups
¾ bodyweight clean and jerks

Beginner Option:
7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

WOD 01-06-2021

21-15-9 reps for time of:

Wall-ball shots
Row (calories)

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

Post time to comments.

Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:
21-15-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Beginner Option:
15-12-9 reps for time of:

Wall-ball shots
Row (calories)

♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target

WOD 01-05-2021

Barbara Ann:
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.

Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:
4 rounds, each for time, of:

10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders

Beginner Option:
3 rounds, each for time, of:

20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders

WOD 01-04-2021

Grettel
10 rounds for time of:

3 clean and jerks
3 burpees over the bar

Or,

Ingrid
10 rounds for time of:

3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post choice of girl and time to comments.

Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option:
Same reps as Rx’d

♀ 75 lb. ♂ 105 lb.

Beginner Option:
7 rounds for time of:
3 clean and jerks or snatches
3 burpees over the bar

♀ 45 lb. ♂ 65 lb.

WOD 01-02-2021

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Post number of strict pull-ups completed each round to comments.

Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
Complete as many reps as possible in 14 minutes of:

Jog 200 meters
10 ring rows

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