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Month: July 2022

WOD Friday 07-29-2022

21-18-15-12-9-6-3 reps for time of:

Box jumps
Ring push-ups

♀ 24-in box ♂ 30-in box

Post time to comments.

Scaling:
Reduce the reps and modify the box height with the intent of working high-skill movements with solid mechanics.

Intermediate Option:
18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups

♀ 24-in box ♂ 30-in box

Beginner Option:
15-12-9-6-3 reps for time of:
Box jumps
Ring knee push-ups
♀ 15-in box ♂ 20-in box

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WOD Thursday 07-28-2022

Grace
30 clean and jerks for time

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 160206.

Scaling
Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
♀ 75 lb ♂ 115 lb

Beginner Option
30 clean and jerks for time
♀ 55 lb ♂ 75 lb

WOD Wednesday 07-26-2022

Mary
Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Post rounds completed to comments.
Compare to 190803.

Scaling:
Intermediate athletes should focus on improving their Mary score. Beginner-level athletes should find movement modifications and rep schemes that allow for minimal breaks between movements. .

Beginner Option:
Complete as many rounds in 10 minutes as you can of:
5 push-ups
10 squats
15 ring rows

WOD Tuesday 07-26-2022

4 rounds for time of:

1 minute L-sit hold
400-m run

Post time to comments.

Scaling:
If you are unable to hold a true L-Sit, watch L-Sit Drills and practice different variations of the L-Sit in order to develop strength.

Intermediate Option:
4 rounds for time of:
1 minute L-sit hold, bent knees
400-m run

Beginner Option:
3 rounds for time of:
1 minute seated leg raises
400-m run

WOD Monday 07-25-2022

2008 CrossFit Games Workout B
5 rounds for time of:

5 deadlifts
10 burpees

♀ 185 lb. ♂ 275 lb.

Post time to comments.
Compare to 210722.

Scaling:
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 155 lb. ♂ 225 lb.

Beginner Option:
5 rounds for time of:
5 deadlifts
5 burpees

♀ 95 lb. ♂ 135 lb.

WOD Friday 07-22-2022

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 24-kg KB ♂ 32-kg KB

Post rounds completed to comments.
Compare to 200724.

Scaling:
If you do not yet have a muscle-up, read “The Muscle-up” and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
7 muscle-ups
36 kettlebell swings

♀ 20-kg KB ♂ 24-kg KB

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 ring rows + 12 jumping dips
21 kettlebell swings

♀ 12-kg KB 16-kg KB