- WOD Tuesday 05-17-2022
For time:
Row 500 meters
20 parallette handstand push-ups
Row 500 meters
20 strict handstand push-ups
Row 500 meters
20 kipping handstand push-upsPost time to comments.
Compare to 201205.
Scaling:
Modify the pushing movements to something challenging that decreases in difficulty each round. Athletes of all levels should first develop strength in a strict handstand push-up before performing a kipping handstand push-up.Intermediate Option:
For time:
Row 500 meters
15 parallette handstand push-ups
Row 500 meters
15 strict handstand push-ups
Row 500 meters
15 kipping handstand push-upsBeginner Option:
For time:
Row 500 meters
15 dumbbell push-ups
Row 500 meters
15 dumbbell shoulder presses
Row 500 meters
15 dumbbell push presses - WOD Monday 05-16-2022
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-upsPost time to comments.
Scaling:
Today’s wall-ball shots are thrown to a higher target than usual. If the front squat portion of your wall balls starts to deteriorate, reduce the weight of the medicine ball.Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 med-ball weighted pull-ups♀ 10-lb ball to 11-ft target, same ball for pull-ups
♂ 16-lb ball to 12-ft target, same ball for pull-upsBeginner Option:
3 rounds for time of:
15 wall-ball shots
7 assisted pull-ups♀ 6-lb ball to 9-ft target
♂ 10-lb ball to 10-ft target - WOD Sunday 05-15-2022
Rest day!
- WOD Saturday 05-14-2022
Rest day!
- WOD Friday 05-13-2022
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups♀ 215 lb ♂ 315 lb
Post rounds completed to comments.
Compare to 170624.
Scaling:
This workout requires steady output and pacing. Find a load for the deadlift that is challenging but not so heavy that you’re unable to maintain the points of performance.Intermediate Option:
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts
Run 800 meters
50 sit-ups♀ 175 lb ♂ 255 lb
Beginner Option:
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
10 deadlifts
Run 400 meters
30 sit-ups♀ 95 lb ♂ 135 lb
- WOD Thursday 05-12-2022
Complete as many rounds as possible in 12 minutes of:
1 L-sit rope climb
3 overhead squats
1 L-sit rope climb
6 overhead squats
1 L-sit rope climb
9 overhead squats
1 L-sit rope climb
12 overhead squatsEtc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.♀ 75 lb ♂ 115 lb
Post rounds completed to comments.
Scaling:
If you are unable to complete an L-sit rope climb, modify the movement and challenge yourself in a pulling exercise.Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 Legless rope climb
3 overhead squats
1 Legless rope climb
6 overhead squats
1 Legless rope climb
9 overhead squats
1 Legless rope climb
12 overhead squatsEtc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 Rope climb, lying to standing + 1 pull with feet wrapped
3 overhead squats
1Rope climb, lying to standing + 1 pull with feet wrapped
6 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
9 overhead squats
1 Rope climb, lying to standing + 1 pull with feet wrapped
12 overhead squatsEtc. adding 3 reps to the OHS each round.
♀ 22 lb ♂ 35 lb
- WOD Wednesday 05-11-2022
Snatch 3-3-3-3-3 reps
Post loads to comments.
Compare to 170419.
Scaling:
Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the snatch. - WOD Tuesday 05-10-2022
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 210726.
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 - WOD Monday 05-09-2022
Hope for Refugees
3 rounds of:Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpeesThis workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.
♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in boxUse a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.
- WOD Sunday 05-08-2022
Rest day!
- WOD Saturday 05-07-2022
Rest day!
- WOD Friday 05-06-2022
Clean and jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 210714.
Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up. - WOD Thursday 05-05-2022
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
15 ring dips♀ 95 lb ♂ 135 lb
Post rounds completed to comments.
Scaling:
Reduce the load and modify the ring dips in order to move through this workout with minimal rest.Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
10 ring dips♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans
10 box dips♀ 35 lb ♂ 45 lb
- WOD Wednesday 05-04-2022
5 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups♀ 25-lb TGU ♂ 50-lb TGU
Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.
Post time to comments.
Compare to 201119.
Scaling:
Rowing hard on this workout rewards you with fewer reps of the Turkish get-up and likely a faster time. Push it on the row. Intermediate athletes can perform this workout as prescribed.Beginner Option:
3 rounds for time of:
Max-calorie row in 60 seconds
Turkish get-ups♀ 15-lb TGU ♂ 25-lb TGU
Complete a total of 30 reps (or calories) each round. For example, if you row 15 calories, complete 15 Turkish get-ups that round. If you row 20 calories, complete 10 Turkish get-ups that round.
- WOD Tuesday 05-03-2022
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts♀ 125-lb deadlifts
♂ 185-lb deadliftsPost time to comments.
Compare to 200402.
Scaling:
If you are proficient in the double-under, practice the triple-under. If you are able to string reps of triple-unders together, perform that skill in today’s workout. Beginner-level athletes should reduce the volume on the GHD and the loading on the barbell.Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
3x double-unders (i.e., 63-54-45-36-27-18-9 reps)
GHD sit-ups
Deadlifts♀ 125-lb deadlifts
♂ 185-lb deadliftsBeginner Option:
18-15-12-9-6-3 reps for time of:
Single-unders
Sit-ups
Deadlifts♀ 75-lb deadlifts
♂ 115-lb deadlifts - WOD Monday 05-02-2022
Hang power snatch 3-3-3-3-3 reps
Post loads to comments.
Compare to 180325.
Scaling:
The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written. - WOD Sunday 05-01-2022
Rest day!
- WOD Saturday 04-30-2022
Rest day!
- WOD Friday 04-29-2022
Manion
7 rounds for time of:Run 400 meters
29 back squats♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 210429.
Scaling:
This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats♀ 75 lb ♂ 115 lb
Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats♀ 35 lb ♂ 45 lb
- WOD Thursday 04-28-2022
For time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks♀ 20 in ♂ 24 in
Post time to comments.
Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks♀ 20 in ♂ 24 in
Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks♀ 12 in ♂ 18 in
- WOD Wednesday 04-27-2022
12-9-6 reps for time of:
Deadlifts
Bar muscle-ups♀ 205 lb ♂ 315 lb
Post time to comments.
Compare to 200207.
Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.Intermediate Option:
12-9-6 reps of:
Deadlifts
9-6-3 reps of:
Bar muscle-ups♀ 185 lb ♂ 265 lb
Beginner Option:
12-9-6 reps for time of:
Deadlifts
Assisted strict pull-ups♀ 95 lb ♂ 135 lb
- WOD Tuesday 04-26-2022
Complete as many rounds as possible in 12 minutes of:
10 burpees
25 double-undersPost rounds completed to comments.
Compare to 130627.
Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving.Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 burpees
25 single-unders - WOD Monday 04-25-2022
Overhead squat 5-5-3-3-3-1-1-1-1-1 reps
Then,
Row 2,000 mPost OHS loads and row time to comments.
Scaling:
Most athletes should be able to do this workout as prescribed. Deconditioned athletes can row for total meters in 10 minutes. - WOD Sunday 04-24-2022
Rest day!
- WOD Saturday 04-23-2022
Rest day!
- WOD Friday 04-22-2022
4 rounds for time of:
30 single-leg squats
15 sumo deadlift high pulls♀ 75 lb ♂ 115 lb
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video. Reduce the load on the SDHP.Intermediate Option:
4 rounds for time of:
20 single-leg squats
15 sumo deadlift high pulls♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
30 squats
15 sumo deadlift high pulls♀ 26 lb KB ♂ 35 lb KB
- WOD Thursday 04-21-2022
Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Run 1 milePost bench press loads and run time to comments.
Compare to 020827.
Scaling:
Most athletes should be able to do this workout as prescribed. Deconditioned athletes can walk or jog a mile.Beginner Option:
Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Jog 1 mile - WOD Wednesday 04-20-2022
Tommy V
For time:21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft♂ 75 lb ♀ 115 lb
Post time to comments.
Compare to 160426.
Scaling:
This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.Intermediate Option:
For time:
21 thrusters
9 rope climbs, 15 ft
15 thrusters
6 rope climbs,15 ft
9 thrusters
3 rope climbs, 15 ft♂ 75 lb ♀ 115 lb
Beginner Option:
For time:
21 thrusters
12 rope climbs, lying to standing
15 thrusters
9 rope climbs, lying to standing
9 thrusters
6 rope climbs, lying to standing♂ 45 lb ♀ 65 lb
- WOD Tuesday 04-19-2022
3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step takenPost time to comments.
Compare to 191225.
Scaling:
Athletes with longer lunge steps will be rewarded with fewer burpees after each round. Newer athletes can reduce the distance.Beginner Option:
3 rounds for time of:
25-m lunge in AFSAP
1 burpee per lunge step taken - WOD Monday 04-18-2022
For time:
21 deadlifts
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk♀ 155 lb ♂ 225 lb
Post time to comments.
Compare to 131015.
Scaling:
Reduce the weight on the deadlift. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.Intermediate Option:
For time:
21 deadlifts
15-m handstand walk
15 deadlifts
9-m handstand walk
9 deadlifts
6-m handstand walk♀ 155 lb ♂ 225 lb
Beginner Option:
For time:
21 deadlifts
21-m overhead plate carry, 10 lb
15 deadlifts
15-m overhead plate carry, 10 lb
9 deadlifts
9-m overhead plate carry, 10 lb♀ 75 lb ♂ 115 lb
- WOD Sunday 04-17-2022
Rest day!
- WOD Saturday 04-16-2022
Rest day!
- WOD Friday 04-15-2022
Fight Gone Bad!
3 rounds for max reps of:1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box
♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in boxPost total reps to comments.
Compare to 190421.
Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.Beginner Option: ♀ 6-lb ball to 9 ft, 35-lb SDHP and press, 12-in box
♂ 10-lb ball to 10 ft, 45-lb SDHP and press, 15-in box - WOD Thursday 04-14-2022
For time:
15-12-9 strict handstand push-ups
Then, 15-12-9 strict ring dips
Then, 15-12-9 push-ups*Complete 21 sit-ups after each set
Post time to comments.
Scaling:
Similar to the Hero workout JT, this one will test your pushing stamina. This version, however, incorporates a break from pushing, with a set of sit-ups after each round. Modify the movements to complete each set in 5 sets or less.Intermediate Option:
For time:
12-9-6 strict handstand push-ups
12-9-6 strict ring dips
15-12-9 push-ups*Complete 21 sit-ups after each set
Beginner Option:
For time:
15-12-9 dumbbell shoulder press
15-12-9 jumping ring dips
15-12-9 assisted push-ups*Complete 21 sit-ups after each set
♀ 10-lb DB ♂ 15-lb DB
- WOD Wednesday 04-13-2022
Front squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 130117.
Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.Beginner Option:
Front squat 3-3-3-3-3-3-3 reps - WOD Tuesday 04-12-2022
Eva
5 rounds for time of:Run 800 meters
30 kettlebell swings
30 pull-ups♀ 24-kg KB ♂32-kg KB
Post time to comments.
Compare to 181201.
Scaling:
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each 30-rep segment.Intermediate Option:
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups♀ 16-kg KB ♂24-kg KB
Beginner Option:
3 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups♀ 12-kg KB ♂16-kg KB
- WOD Monday 04-11-2022
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 210812.
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. - WOD Sunday 04-10-2022
Rest day!
- WOD Saturday 04-09-2022
“Running Baseline”
For time:
Run 400 meters
40 squats
30 sit-ups
20 push-ups
10 pull-ups - WOD Friday 04-08-2022
3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutesPost total time to comments.
Compare to 220110 (similar).
Scaling:
Recall your effort from a few months ago. Although the rounds are the same, today we have built-in rest. Go hard, note your time after round one, and try to hold your pace.Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters
Rest 3 minutes - WOD Thursday 04-07-2022
Amanda
9-7-5 reps for time of:Muscle-ups
Squat snatches♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 170330.
Scaling:
This benchmark workout involves two high-skill movements. Reduce the load and modify the muscle-ups to complete the workout in 12 minutes or less. Elite athletes should shoot for 5 minutes or less.Intermediate Option:
9-7-5 reps for time of:
Muscle-ups
Squat snatches♀ 75 lb ♂ 115 lb
Beginner Option:
9-7-5 reps for time of:
Ring rows
Push-ups
Squat snatches♀ 35 lb ♂ 45 lb
- WOD Wednesday 04-06-2022
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 210818.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. - WOD Tuesday 04-05-2022
5 rounds for time of:
20 pull-ups
400-m runPost time to comments.
Scaling:
Reduce the pull-ups to complete the reps in 1-2 sets when fresh.Intermediate Option:
5 rounds for time of:
15 pull-ups
400-m runBeginner Option:
3 rounds for time of:
15 jumping pull-ups
400-m run - WOD Monday 04-04-2022
Karen
For time:150 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft targetPost time to comments.
Compare to 210603.
Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.Intermediate Option:
For time:
150 wall-ball shots♀ 10-lb ball to 9-ft target
♂ 14-lb ball to 10-ft targetBeginner Option:
For time:
75 wall-ball shots♀ 6-lb ball
♂ 10-lb ball - WOD Sunday 04-03-2022
Rest day!
- WOD Saturday 04-02-2022
Rest day!
- WOD Friday 04-01-2022
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
50-ft handstand walk♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Compare to 200417.
Scaling:
Reduce the load. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
15 dumbbell rows, left arm
15 dumbbell rows, right arm
25-ft handstand walk♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
10 dumbbell rows, left arm
10 dumbbell rows, right arm
25-ft waiter walk, left arm
25-ft waiter walk, right arm♀ 15-lb DB ♂ 20-lb DB
- WOD Thursday 03-31-2022
Back squat 5-5-3-3-3-1-1-1-1-1 reps
Post loads to comments.
Compare to 150319.
Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes can use this session as an opportunity to drill the movement.Beginner Option:
Back squat 5-5-3-3-3-3-3-3-3-3 reps - WOD Wednesday 03-30-2022
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups♀ 95 lb ♂135 lb
Post rounds completed to comments.
Scaling:
A classic combo of deadlifts and pushing. The deadlifts are meant to be light and fast. On the hand-release push-up, descend to the floor in a solid plank, maintain tension, release the hands from the ground, and finally, rise with your chest and hips at the same rate.Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups♀ 75 lb ♂115 lb
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
10 elevated push-ups♀ 45 lb ♂ 65 lb
- WOD Tuesday 03-29-2022
9-6-3 reps for time of:
Snatches
Burpee box jump-overs♀ 30-in box, 135 lb
♂ 30-in box, 185 lbPost time to comments.
Compare to 210411.
Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that touch-and-go is not sustainable but light enough that long breaks between reps can be avoided.Intermediate Option:
9-6-3 reps for time of:
Snatches
Burpee box jump-overs♀ 24-in box, 115 lb
♂ 30-in box, 155 lbBeginner Option:
9-6-3 reps for time of:
Snatches
Burpee box step-overs♀ 15-in box, 55 lb
♂ 20-in box, 75 lb
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Fittestry | CrossFit Long Beach 