Thursday 170525

3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups

Post time to comments.

Wednesday 170524

2017 Regional Event 5

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Post time to comments.

Tuesday 170523

Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps

Post loads to comments.

Compare to 050219.

Monday 170522

Rest Day


"Why exercise is the best medicine for your brain," LA Times.

Post thoughts to comments.

Sunday 170521

3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups

Post time to comments.

Saturday 170520

2017 Regional Event 4

For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.

Post time to comments.

Friday 170519

2017 Regional Event 1

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Post time to comments.

Thursday 170518

Rest Day


"The Sugar Industry Is No Friend to the Poor," Seattle Weekly.

Post thought to comments.

Wednesday 170517

Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats

Post number of overhead squats completed each round to comments.

Tuesday 170516

Row 1,000 meters

Post time to comments.

Monday 170515

2017 Regional Event 3

For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball
Women use a 55-lb. dumbbell and 20-lb. ball

Post time to comments.

Sunday 170514

Rest Day


"Penn State CrossFit."

Post thoughts to comments.

Saturday 170513

Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

Post loads to comments.

Compare to 151022.

Friday 170512

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps

Post rounds completed to comments.

Compare to 160402.

Thursday 170511

2017 Regional Event 2

21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Post time to comments.

Tuesday 170509

For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

Post time to comments.

Monday 170508

Complete as many rounds as possible in 12 minutes of:
Run 200 meters
50-ft. handstand walk
30-second handstand hold

Post rounds completed to comments.

Sunday 170507

Quarter Gone Bad

5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Compare to 080413.

Saturday 170506

Rest Day


"Overweight kids are costing America billions," USA Today.

Post thoughts to comments.

Friday 170505

50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

Post time to comments.

Thursday 170504

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Post time to comments.

Wednesday 170503

Hang squat snatch 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 160629.

Monday 170501

7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions

Post time to comments.

Compare to 081012.

Sunday 170430

Miron

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Post time to comments.


Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."

Łucki is survived by his wife and son.


Related content:
CrossFit WOD 170430 With Brooke Wells
The Back Squat
The Deadlift

Saturday 170429

Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

Post rounds completed to comments.

Friday 170428

Rest Day


"New Way to Reverse Diabetes?" The Doctors.

Post thoughts to comments.

Thursday 170427

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 160307.

Wednesday 170426

Annie

50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 130829.

Tuesday 170425

AGOQ Workout 4

2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.

Post time to comments.

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