WOD 02-14-2021

Rest day!

WOD 02-13-2021

Laura
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.

CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.

Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans

♀ 45 lb. ♂ 65 lb.

WOD 02-12-2021

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats
1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round

♀ 75 lb. ♂ 115 lb.

Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round

♀ 45 lb. ♂ 75 lb.

WOD 02-11-2021

Rest day!

WOD 02-10-2021

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.

WOD 02-09-2021

3 rounds for time of:

Run 800 meters
30 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Scaling:
Reduce the load so you can complete large sets of overhead squats. Ideally, you’ll be able to complete the reps in 2-3 sets.

Intermediate Option:
3 rounds for time of:
Run 800 meters
30 overhead squats

♀ 45 lb. ♂ 75 lb.

Beginner Option:
3 rounds for time of:
Jog 400 meters
20 overhead squats

♀ 22 lb. ♂ 35 lb.

WOD 02-08-2021

5 rounds of:

5 minutes of rowing
5 minutes of rest

Post distance rowed each interval to comments.

Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.

Substitution: If you dont have a rower, do Sumo deadlift high pulls with 45# men/35# women. Each SDHP equals 10 meters rowed.

Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest

WOD 02-07-2021

Rest day!

Superbowl!!

(should be a national holiday)

WOD 02-06-2021

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

WOD 02-05-2021

Open Workout 15.3

Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-unders

Post time to comments.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders

Foundations
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups, from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps

Equipment Free
Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks