WOD 02-17-2021

3 rounds for time of:

5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 105 lb. ♂ 155 lb.

Post time to comments.

Scaling:
This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity.

Intermediate Option:
3 rounds for time of:
3 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 95 lb. ♂ 135 lb.

Beginner Option:
3 rounds for time of:
5 ring rows + 5 jumping dips
9 hang power cleans
7 push presses
50 single-unders

♀ 35 lb. ♂ 45 lb.

WOD 02-16-2021

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.

Scaling:
For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.

Intermediate Option:
Tabata box jump, 16/20-in. box
Reverse Tabata L-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lunge

Beginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge

WOD 02-13-2021

Laura
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.

CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.

Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans

♀ 45 lb. ♂ 65 lb.

WOD 02-12-2021

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

Front squats
1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round

♀ 75 lb. ♂ 115 lb.

Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round

♀ 45 lb. ♂ 75 lb.

WOD 02-09-2021

3 rounds for time of:

Run 800 meters
30 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Scaling:
Reduce the load so you can complete large sets of overhead squats. Ideally, you’ll be able to complete the reps in 2-3 sets.

Intermediate Option:
3 rounds for time of:
Run 800 meters
30 overhead squats

♀ 45 lb. ♂ 75 lb.

Beginner Option:
3 rounds for time of:
Jog 400 meters
20 overhead squats

♀ 22 lb. ♂ 35 lb.

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