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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

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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