- 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 boxBeginner 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 burpeesSet 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 squatsPost 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-upsPost 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 minutesPost 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 repsPost 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 boxPost 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 KBPost 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 restTry 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 boxPost 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 boxBeginner 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 ropePost 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 ropeBeginner 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 timePost 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, unbrokenIf 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-undersIf 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 squatsPost 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 squatsBeginner 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 cleansSet 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 cleansBeginner 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 boxPost 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 boxBeginner 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 metersPost 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 runBeginner 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 kettlebellPost 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 kettlebellBeginner 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 platePost 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 plateBeginner 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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