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WOD Friday 12-30-2022

Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

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Compare to 130327.


Scaling:
The original Nasty Girls workout is a classic. If you do not yet have muscle-ups, watch “Scaling the Muscle-Up” for some options on modifying the movement.

Intermediate Option:
3 rounds for time of:
50 squats
5 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 jumping dips
10 hang power cleans

♀ 35 lb ♂ 45 lb

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WOD Wednesday 12-28-2022

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

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Scaling:
During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.

Intermediate Option:
8 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Beginner Option:
5 rounds for time of:
30 single-unders
10 ring rows
20 squats
100-m run
Rest 2 minutes

WOD Tuesday 12-27-2022

12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

Perform the workout like the “12 Days of Christmas” song. In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then one wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

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Scaling:
Modify the movements in order to work consistently through each round. Have fun!

Beginner Option:
Complete as much as possible in 15 minutes.

WOD Monday 12-26-2022

Workout 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

At the top of each rep make contact with a target that is 6 inches above your reach.

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Scaling:
Seven minutes, a small space, and a target set 6 inches above your reach is all you need to complete today’s workout. This Open workout repeat is a mental grind. Most athletes can perform this workout as prescribed.

WOD Thursday 12-22-2022

Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups

♀ 65 lb ♂ 95 lb

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Compare to 161118.


Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups

♀ 22 lb ♂ 35 lb

WOD Wednesday 12-21-2022

Snatch 1-1-1-1-1-1-1

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Compare to 220928.


Scaling:
Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of load. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

Beginner Option:
Snatch 3-3-2-2-2-1-1 reps