WOD Friday 09-10-21

10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.


Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back

WOD Wednesday 09-08-2021

Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Post time to comments.

Compare to 130902.


Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box

♀ 55 lb. ♂ 75 lb.

WOD Saturday 09-04-2021

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.
Compare to 180308.


Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.

Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters

WOD Friday 09-03-2021

Complete as many rounds as possible in 12 minutes of:

2 power snatches
4 power cleans
60 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.


Scaling:
This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders

♀ 85 lb. ♂ 125 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 single-unders

♀ 45 lb. ♂ 65 lb.

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