WOD Wednesday 08-11-2021

For time:

1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row

♀ 65 lb. ♂ 95 lb.

Post time to comments.


Scaling:
Bookended with 1,000-m rows, we have light overhead squats and pull-ups. Choose a weight on the squat that keeps you moving as the reps increase. Similarly, the pull-up modification should be challenging but allow you to maintain high intensity.

Intermediate Option:
For time:
1,000-m row
30 pull-ups
10 overhead squats
20 pull-ups
20 overhead squats
10 pull-ups
30 overhead squats
1,000-m row

♀ 55 lb. ♂ 75 lb.

Beginner Option:
For time:
500-m row
20 assisted pull-ups
10 overhead squats, with a dowel
10 assisted pull-ups
20 overhead squats, with a dowel
5 assisted pull-ups
30 overhead squats, with a dowel
500-m

WOD Tuesday 08-10-2021

Complete as many rounds as possible in 10 minutes of:

10 dumbbell hang power cleans
10 push-ups on dumbbells

♀ 45-lb. DBs ♂ 70-lb. DBs

Post rounds completed to comments.


Scaling:
This couplet will tax your upper body. Choose weights that allow you to complete the set of 10 hang power cleans unbroken when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 assisted push-ups

♀ 15-lb. DBs ♂ 20-lb. DBs

WOD Monday 08-09-2021

Test 3

Tabata squat
Max reps of muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.
Compare to 161029.


Scaling:
Refer to the original format of this Test 3 in “How Fit Are You?” from the CrossFit Journal in 2003. Most athletes can perform the Tabata squats. Athletes striving to get a muscle-up but not there yet can modify to 4 minutes of pull-ups and dips or push-ups. Intermediate athletes can complete this test as written.

Beginner Option:
Tabata squat
Max sets of 3 assisted pull-ups + 3 push-ups in 4 minutes

WOD Saturday 08-07-2021

4 rounds of:

1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute

Post reps completed each round to comments.
Compare to 200711.


Scaling:
This combo will tax your midline. If you are new to the GHD, practice the skill during warm-up and modify to an abmat sit-up during the workout.

Intermediate Option:
2 rounds of:
1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute
2 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minute

Beginner Option:
3 rounds of:
1 minute of burpees
1 minute of sit-ups
Rest 1 minute

WOD Friday 08-06-2021

Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders

Post rounds completed to comments.
Compare to 200906.


Scaling:
All three exercises in this triplet are difficult. Modify each so that each exercise can be completed unbroken in the early rounds.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-second ring L-sit
10 ring push-ups
35 double-unders

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second seated leg raises
15 elevated push-ups
50 single-unders

WOD Wednesday 08-04-2021

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.
Compare to 201019.


Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

WOD Tuesday 08-03-2021

CrossFit Games Event 15
For time:

600-m row
90 chest-to-bar pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 135 lb. ♂ 185 lb.

Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.


Scaling:
This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.

Intermediate Option:
For time:
600-m row
90 pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 95 lb. ♂ 135 lb.

Beginner Option:
For time:
400-m row
50 assisted pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 35 lb. ♂ 45 lb.

WOD Monday 08-02-2021

CrossFit Games Event 10
For time:

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Post time to comments.


Scaling:
With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:
For time, with a 30 minute timecap:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Beginner Option:
For time:
15 knee raises
0.75-mile jog
15 knee raises
0.75-mile jog
15 knee raises

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