WOD Thursday 07-29-2021

Rest day!

WOD Wednesday 07-28-2021

Virtual Games Event 1

For time:
5,000-m row

Post time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.

WOD Tuesday 07-27-2021

Helen
3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare 200325.

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Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

WOD Monday 07-26-2021

Back squat 5-5-5-5-5 reps

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Compare to 210215.

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Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

WOD Sunday 07-25-2021

Rest day!

WOD Saturday 07-24-2021

Run 10,000 meters

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Compare to 200628.

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Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:
For distance:
Jog or walk 40 minutes

WOD Friday 07-23-2021

5 rounds for time of:

5 deadlifts
10 burpees

♀ 185 lb. ♂ 275 lb.

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Compare to 180710.

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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

Men: 225 lb.
Women: 155 lb.

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

Men: 135 lb.
Women: 95 lb.

WOD Thursday 07-22-2021

Rest day!

WOD Wednesday 07-21-2021

Angie
For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

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Compare to 200309.

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Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats

WOD Tuesday 07-20-2021

Hang squat clean 3-3-3-3-3-3-3 reps

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Compare to 180604.

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Scaling:
The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.