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  • WOD Thursday 12-01-2022

    Bike 10,000 meters

    Post time to comments.
    Compare to 180621.


    Scaling:
    Experienced athletes should try for a PR in this benchmark distance bike. Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.

    Beginner Option:
    Bike 5,000 meters

  • WOD Wednesday 11-30-2022

    Every 3 minutes for 5 rounds complete:
    20 dumbbell walking lunges
    20 burpee box jumps

    ♀ 35-lb DBs, 20-in box
    ♂ 50-lb DBs, 24-in box


    Scaling:
    Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.

    Intermediate Option:
    Every 3 minutes for 5 rounds complete:
    20 dumbbell walking lunges
    20 burpee box jumps

    ♀ 25-lb DBs, 20-in box
    ♂ 35-lb DBs, 24-in box

    Beginner Option:
    Every 3 minutes for 4 rounds complete:
    14 dumbbell walking lunges
    14 burpee box step-ups

    ♀ 15-lb DBs, 12-in box
    ♂ 20-lb DBs, 20-in box

  • WOD Tuesday 11-29-2022

    Strict Fran
    21-15-9 reps for time of:
    Thrusters
    Strict pull-ups

    ♀ 65 lb ♂ 95 lb

    Post time to comments.
    Compare to 190218.


    Scaling:
    If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.

    Intermediate Option:
    For time:
    21 thrusters
    15 strict pull-ups
    15 thrusters
    12 strict pull-ups
    9 thrusters
    9 strict pull-ups

    ♀ 65 lb ♂ 95 lb

    Beginner Option:
    21-15-9 reps for time of:
    Thrusters
    Ring rows

    ♀ 35 lb ♂ 45 lb

  • WOD Monday 11-28-2022

    Power snatch 5-5-5-5-5

    Post loads to comments.


    Scaling:
    Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

  • WOD Sunday 11-27-2022

    Rest day!

  • WOD Saturday 11-26-2022

    Rest day!

  • WOD Friday 11-25-2022

    Run for 35 minutes

    Every 5 minutes, stop and perform 15 burpees

    Post distance completed to comments.
    Compare to 171123.


    Scaling:
    Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.

    Beginner Option:
    Run for 25 minutes
    Every 5 minutes, stop and perform 10 burpees

    Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.

  • WOD Thursday 11-24-2022

    Sumo deadlift 10-10-10-10-10 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 Wednesday 11-23-2022

    Rocket
    Complete as many rounds as possible in 30 minutes of:
    50-yard swim
    10 push-ups
    15 squats

    Post rounds completed to comments.
    Compare to 140906.


    Scaling:
    If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.

    Beginner Option:
    Complete as many rounds as possible in 20 minutes of:
    25-yard swim
    5 push-ups
    10 squats

  • WOD Tuesday 11-22-2022

    For time:

    Row 500 meters
    50 GHD sit-ups
    Row 1,000 meters
    30 GHD sit-ups
    Row 2,000 meters
    20 GHD sit-ups

    Post time to comments.
    Compare to 160207.


    Scaling:
    Newer athletes should reduce the distance on the rower, and modify the GHD sit-up to an AbMat sit-up, but practice the GHD work during warm-up. Intermediate athletes can do this workout as prescribed.

    Beginner Option:
    For time:
    Row 250 meters
    50 sit-ups
    Row 500 meters
    30 sit-ups
    Row 1,000 meters
    20 sit-ups

  • WOD Monday 11-21-2022

    5 rounds, each for time, of:
    Run 800 meters
    Rest 3 minutes

    Post time for each interval to comments.
    Compare to 181123.


    Scaling:
    Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.

    Beginner Option:
    4 rounds, each for time, of:
    Run 600 meters
    Rest 3 minutes

  • WOD Sunday 11-20-2022

    Rest day!

  • WOD Saturday 11-19-2022

    Rest day

  • WOD Friday 11-18-2022

    Muscle clean 1-1-1-1-1 reps
    Power clean 1-1-1-1-1 reps
    Squat clean 1-1-1-1-1 reps

    Post loads to comments.


    Scaling:
    Most athletes will be able to do this workout as prescribed. This progression of clean variations should prepare you for the attempts at a 1-rep-max squat clean. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

  • WOD Thursday 11-17-2022

    Christine
    3 rounds for time of:

    500-m row
    12 bodyweight deadlifts
    21 box jumps, 20-in box

    Post time to comments.
    Compare to 210908.


    Scaling:
    Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift load to a challenging weight for a set of 21 while maintaining good technique.

    Intermediate Option:
    3 rounds for time of:
    500-m row
    12 deadlifts
    21 box jumps, 20-in box

    ♀ 105 lb ♂ 155 lb

    Beginner Option:
    3 rounds for time of:
    400-m row
    9 deadlifts
    15 box jumps, 12-in box

    ♀ 55 lb ♂ 75 lb

  • WOD Wednesday 11-16-2022

    Complete as many rounds as possible in 12 minutes of:

    12 kettlebell swings
    12 kettlebell squats
    12 single-arm kettlebell push presses

    ♀16-kg KB
    ♂ 24-kg KB

    Post rounds completed to comments.


    Scaling:
    The kettlebell push press will likely be the limiting factor for newer athletes. Scale the weight in order to move through this workout with minimal rest. Intermediate athletes can do this workout as prescribed.

    Beginner Option:
    Complete as many rounds as possible in 12 minutes of:
    12 kettlebell swings
    12 kettlebell squats
    12 single-arm kettlebell push presses

    ♀8-kg KB
    ♂ 12-kg KB

  • WOD Tuesday 11-15-2022

    The Ghost
    6 rounds of:

    1 minute of rowing
    1 minute of burpees
    1 minute of double-unders
    1 minute of rest

    Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

    Compare to 211226.


    Scaling:
    Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

    Beginner Option:
    3 rounds of:
    1 minute of rowing
    1 minute of burpees
    1 minute of jump rope
    1 minute of rest

  • WOD Monday 11-14-2022

    Shoulder press 10-10-10-10-10 reps

    Post loads to comments.
    Compare to 220326.


    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 11-13-2022

    Rest day!

  • WOD Saturday 11-12-2022

    Rest day!

  • WOD Friday 11-11-2022

    Chad
    For time:

    1,000 weighted box step-ups

    ♀ 35-lb pack, 20-in box
    ♂ 45-lb pack, 20-in box

    Post time to comments.


    Scaling:
    Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.

    Intermediate Option:
    For time:
    1,000 weighted box step-ups

    ♀ 20-lb pack, 20-in box
    ♂ 30-lb pack, 20-in box

    Beginner Option:
    For time:
    500 box step-ups

    ♀ 12-in box ♂ 15-in box

  • WOD Thursday 11-10-2022

    Complete as many rounds as possible in 10 minutes of:

    7 handstand push-ups
    1 rope ascent, 15-ft rope

    Post rounds completed to comments.
    Compare to 180722.


    Scaling:
    Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

    Intermediate Option:
    Complete as many rounds as possible in 10 minutes of:
    5 handstand push-ups
    1 rope ascent, 15-ft rope

    Beginner Option:
    Complete as many rounds as possible in 10 minutes of:
    7 knee push-ups
    1 rope ascent, lying to standing

  • WOD Wednesday 11-09-2022

    Practice backward roll to support on rings.

    Then,
    Row 750 m for time

    Post row time to comments.
    Compare to 200217.


    Scaling:
    The backward roll to support is a high-skill movement. Watch the instructional video and spend time practicing on the rings. Beginners can focus on ring pull-ups and ring dips on a low set of rings.

  • WOD Tuesday 11-08-2022

    4 rounds for time of:

    15 box jumps
    Run 400 m

    ♀ 30-in box ♂ 36-in box

    Post time to comments.
    Compare to 180321.


    Scaling:
    The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

    Intermediate Option:
    4 rounds for time of:
    15 box jumps
    Run 400 m

    ♀ 24-in box ♂ 30-in box

    Beginner Option:
    3 rounds for time of:
    15 box step-ups
    Run 400 m

    ♀ 12-in box ♂ 15-in box

  • WOD Monday 11-07-2022

    Hang squat snatch 1-1-1-1-1-1 reps

    Post loads to comments.
    Compare to 210514.


    Scaling:
    Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.

    Beginner Option:
    Hang squat snatch 3-3-3-3-3-3 reps

  • WOD Sunday 11-06-2022

    Rest day!

  • WOD Saturday 11-05-2022

    Rest day!

  • WOD Friday 11-04-2022

    5 rounds for time of:

    250-m row, sub 0:52♀/0:45♂
    50 double-unders, unbroken

    If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

    Post time to comments.
    Compare to 180504.


    Scaling:
    If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

    Intermediate Option:
    5 rounds for time of:
    250-m row, sub 0:57♀/0:50♂
    100 unbroken single-unders

    If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

    Beginner Option:
    3 rounds for time of:
    250-m row, sub 1:02 ♀/0:55♂
    100 single-unders

  • WOD Thursday 11-03-2022

    50-40-30-20-10 reps for time of:

    Push-ups
    Freestanding handstand (seconds)

    Post time to comments.

  • WOD Wednesday 11-02-2022

    5 rounds for time of:

    15 L pull-ups
    30 single-leg squats

    Post time to comments.


    Scaling:
    If you are unable to perform an L pull-up, choose a pulling exercise that is more challenging than the last time you performed pull-ups. Watch “Pistol Variations” and practice a single-leg squat with solid mechanics, focusing on keeping your heels down throughout the rep.

    Intermediate Option:
    5 rounds for time of:
    15 kipping L pull-ups
    30 single-leg squats

    Beginner Option:
    4 rounds for time of:
    5 eccentric (negative) pull-ups
    20 box step-ups

  • WOD Tuesday 11-01-2022

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

    1½-bodyweight deadlifts
    Bodyweight bench presses
    ¾-bodyweight cleans

    Set up three bars and storm through for time.

    Post time to comments.
    Compare to 200105.


    Scaling:
    This benchmark workout contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

    Intermediate Option:
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    1¼-bodyweight deadlifts
    ¾-bodyweight bench presses
    ½-bodyweight cleans

    Beginner Option:
    8-7-6-5-4-3-2-1 reps for time of:
    ¾-bodyweight deadlifts
    ½-bodyweight bench presses
    ⅓-bodyweight cleans

  • WOD Monday 10-31-2022

    Jack
    Complete as many rounds as possible in 20 minutes of:

    10 push presses
    10 kettlebell swings
    10 box jumps

    ♀ 80-lb presses, 16-kg swings, 20-in box
    ♂ 115-lb presses, 24-kg swings, 24-in box

    Post rounds completed to comments.
    Compare to 180430.


    Scaling:
    Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.

    Intermediate Option:
    Complete as many rounds as possible in 20 minutes of:
    10 push presses
    10 kettlebell swings
    10 box jumps

    ♀ 65-lb presses, 16-kg swings, 20-in box
    ♂ 95-lb presses, 24-kg swings, 24-in box

    Beginner Option:
    Complete as many rounds as possible in 20 minutes of:
    10 push presses
    10 kettlebell swings
    10 box step-ups

  • WOD Sunday 10-30-2022

    Rest day!

  • WOD Saturday 10-29-2022

    Rest day!

  • WOD Friday 10-28-2022

    Overhead squat 1-1-1-1-1-1-1 reps

    Post loads to comments.
    Compare to 180628.


    Scaling:
    Heavy overhead squats challenge your strength while demanding solid mechanics and flexibility. Experienced athletes can go as heavy as possible, while newer athletes can add a few reps to each set and drill their mechanics.

    Beginner Option:
    Overhead squat 3-3-3-2-2-1-1-1 reps

  • WOD Thursday 10-27-2022

    3 rounds for time of:

    60-second handstand hold, freestanding
    60-second L-sit
    Run 800 meters

    Post time to comments.


    Scaling:
    Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest.

    Intermediate Option:
    3 rounds for time of:
    60-second handstand hold
    60-second L-sit
    800-m run

    Beginner Option:
    3 rounds for time of:
    60-second plank hold
    60-second L-sit drill: seated leg raises
    400-m run

  • WOD Wednesday 10-26-2022

    21-15-9 reps for time of:

    Push jerks
    Chest-to-bar pull-ups

    ♀105 lb ♂155 lb

    Post time to comments.

  • WOD Tuesday 10-25-2022

    Complete as many rounds as possible in 10 minutes of:

    15 medicine-ball cleans
    10 toes-to-bars

    ♀ 14-lb ball ♂ 20-lb ball

    Post rounds completed to comments.


    Scaling:
    Watch “The Medicine-Ball Clean” and be sure to hit the points of performance in the workout. If you are unable to string together 10 toes-to-bars, reduce the reps or modify the movement to keep moving with minimal rest.

    Intermediate Option:
    Complete as many rounds as possible in 10 minutes of:
    15 medicine-ball cleans
    7 toes-to-bars

    ♀ 14-lb ball ♂ 20-lb ball

    Beginner Option:
    Complete as many rounds as possible in 10 minutes of:
    15 medicine-ball cleans
    10 hanging knee raises

    ♀ 6-lb ball ♂ 10-lb ball

  • WOD Monday 10-24-2022

    Deadlift 3-3-3-3-3-3-3 reps

    Post loads to comments.
    Compare to 220409.


    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 10-23-2022

    Rest day!

  • WOD Saturday 10-22-2022

    Rest day!

  • WOD Friday 10-21-2022

    4 rounds for time of:

    400-m run
    30 push presses
    20 jumping chest-to-bar pull-ups

    ♀ 45 lb ♂ 65 lb

    Post time to comments.
    Compare to 171206.


    Scaling:
    If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 consecutive reps during the warm-up. For the pull-ups, choose an option that allows you to complete each round during the workout in 3 sets or less. Intermediate athletes can do this workout as prescribed.

    Beginner Option:
    4 rounds for time of:
    200-m run
    20 push presses
    10 jumping chest-to-bar pull-ups

    ♀ 22 lb ♂ 35 lb

  • WOD Thursday 10-20-2022

    5 rounds for time of:

    10 dumbbell thrusters
    100-yard farmers carry

    ♀ 35-lb DBs ♂ 50-lb DBs

    Post time to comments.


    Scaling:
    Choose a dumbbell weight that allows you to complete 10 consecutive thrusters when fresh.

    Intermediate Option:
    5 rounds for time of:
    10 dumbbell thrusters
    100-yard farmers carry

    ♀ 25-lb DBs ♂ 35-lb DBs

    Beginner Option:
    3 rounds for time of:
    10 dumbbell thrusters
    100-yard farmers carry

    ♀ 10-lb DBs ♂ 15-lb DBs

  • WOD Wednesday 10-19-2022

    Nate
    Complete as many rounds as possible in 20 minutes of:

    2 muscle-ups
    4 handstand push-ups
    8 kettlebell swings

    ♀ 1.5-pood kettlebell
    ♂ 2-pood kettlebell

    Post rounds completed to comments. Compare to 211104.


    Scaling:
    This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

    Intermediate Option:
    Complete as many rounds as possible in 20 minutes of:
    2 assisted muscle-ups
    4 assisted handstand push-ups
    8 kettlebell swings

    ♀ 1-pood kettlebell
    ♂ 1.5-pood kettlebell

    Beginner Option:
    Complete as many rounds as possible in 20 minutes of:
    4 assisted pull-ups
    4 assisted dips
    8 kettlebell swings

    ♀ 12-kg kettlebell
    ♂ 16-kg kettlebell

  • WOD Tuesday 10-18-2022

    Back squat 2-2-2-2-2-2-2-2-2-2 reps

    Post loads to comments.
    Compare to 220127.


    Scaling:
    Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

  • WOD Monday 10-17-2022

    For time:

    20-cal. bike
    20 clean and jerks
    20-cal. bike

    ♀ 105 lb ♂ 165 lb

    Post time to comments.
    Compare to 161212.


    Scaling:
    Reduce the load in order to complete the weightlifting portion of this workout with quick sets and minimal rest.

    Intermediate Option:
    For time:
    20-cal. bike
    20 clean and jerks
    20-cal. bike

    ♀ 95 lb ♂ 135 lb

    Beginner Option:
    For time:
    20-cal. bike
    20 clean and jerks
    20-cal. bike

    ♀ 35 lb ♂ 45 lb

  • WOD Sunday 10-16-2022

    Rest day!

  • WOD Saturday 10-15-2022

    Rest day!

  • WOD Friday 10-14-2022

    Hard Cindy
    Complete as many rounds as possible in 20 minutes of:

    5 weighted pull-ups
    10 push-ups with feet on a box
    15 squats holding a plate

    ♀ 25-lb pull-up, 24-in box, 35-lb plate
    ♂ 35-lb pull-up, 30-in box, 45-lb plate

    Post rounds completed to comments.
    Compare to 200218.


    Scaling:
    Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.

    Intermediate Option:
    Complete as many rounds as possible in 20 minutes of:
    5 weighted pull-ups
    10 push-ups with feet on a box
    15 squats holding a plate

    ♀ 10-lb pull-up, 20-in box, 15-lb plate
    ♂ 15-lb pull-up, 24-in box, 25-lb plate

    Beginner Option:
    Complete as many rounds as possible in 20 minutes of:
    5 assisted pull-ups
    10 elevated push-ups with hands on a box
    15 squats

  • WOD Thursday 10-13-2022

    Split jerk 1-1-1-1-1-1-1 reps

    Post loads to comments.
    Compare to 190930.


    Scaling:
    The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

    Beginner Option:
    Split jerk 3-3-3-2-2-2-1-1-1 reps


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