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.
Related content:
• CrossFit WOD 170525 With Julie Foucher
• Training The Pistol - Part 1
• The GHD Sit-up
Wednesday 170524
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.
Related content:
• CrossFit WOD 170524 With Adrian Bozman
• The Single-Dumbbell Overhead Squat
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.
Related content:
• CrossFit WOD 170523 With Julie Foucher
• The Hang Clean
• The Front Squat
• The Split Jerk
Sunday 170521
3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups
Post time to comments.
Related content:
• CrossFit WOD 170521 With Julie Foucher
• The Snatch
• The Push-Up
Saturday 170520
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.
Related content:
• CrossFit WOD 170520 With Adrian Bozman
• The Handstand Walk
• The Kipping Toes-to-Bar
Friday 170519
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.
Related content:
• CrossFit WOD 170519 With Adrian Bozman
• The Strict Handstand Push-up
• The Kipping Chest-to-Bar Pull-Up
• The Air Squat
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.
Related content:
• CrossFit WOD 170517 With Julie Foucher
• The Overhead Squat
Tuesday 170516
Row 1,000 meters
Post time to comments.
Related content:
• CrossFit WOD 170516 With Julie Foucher
• Rowing
Monday 170515
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.
Related content:
• CrossFit WOD 170515 With Adrian Bozman
• The Dumbbell Overhead Lunge
• The Double-Under
• The Wall Ball
• The Rope Climb
Saturday 170513
Related content:
• CrossFit WOD 170513 With Julie Foucher
• The Sumo Deadlift
• The Bench Press
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.
Related content:
• CrossFit WOD 170512 With Julie Foucher
• Midline Stabilization: The GHD Sit-Up
• The Overhead Squat
Thursday 170511
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.
Related content:
• CrossFit WOD 170511 With Adrian Bozman
• The Dumbbell Power Snatch
• Kipping Ring Dip
Wednesday 170510
Rest Day
"Life Expectancy Can Vary By 20 Years Depending On Where You Live," NPR.
Post thoughts 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.
Related content:
• CrossFit WOD 170509 With Julie Foucher
• The Single-Under
• The Kipping Bar Muscle-up
• The Clean
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.
Related content:
• CrossFit WOD 170508 With Julie Foucher
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.
Related content:
• CrossFit WOD 170507 With Julie Foucher
• The Thruster
• Weighted Pull-up Variations
• The Burpee
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.
Related content:
• CrossFit WOD 170505 With Julie Foucher
• The Wall Ball
• The Box Jump
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.
Related content:
• CrossFit WOD 170504 With Julie Foucher
• The Push Press
• The Rope Climb
Wednesday 170503
Related content:
• CrossFit WOD 170503 With Julie Foucher
• The Hang Snatch
Tuesday 170502
Rest Day
"The amputation rate for diabetics in poor areas is high. This Boyle Heights clinic is trying to change that," Los Angeles Times.
Post thoughts to comments.
Monday 170501
7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions
Post time to comments.
Compare to 081012.
Related content:
• CrossFit WOD 170501 With Julie Foucher
• The Shoulder Press
• The GHD Back Extension
• The GHD Hip Extension
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.
Related content:
• CrossFit WOD 170429 With Brooke Wells
• The Dumbbell Clean
• The Kipping Pull-up
• The Box Jump
Thursday 170427
Related content:
• CrossFit WOD 170427 With Brooke Wells
• WOD 121228 Demo With Cape CrossFit
• The Thruster
Wednesday 170426
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 130829.
Related content:
• CrossFit WOD 170426 With Brooke Wells
• WOD Demo 100813 With Dave Castro
• The Double-Under
• The Sit-Up
Tuesday 170425
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.
Related content:
• CrossFit WOD 170425 With James Hobart
• The Deadlift
• The Front Squat