Thursday 180816

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.

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Post results to comments.

Compare to 150904.


Scaling
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Wednesday 180815

3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb.
Women: 125 lb.

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Post time to comments.


Related:
The Push Press
The Push Jerk


Scaling
Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.

Intermediate Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 135 lb.
Women: 95 lb.

Beginner Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 95 lb.
Women: 65 lb.

Tuesday 180814

Sumo deadlift 3-3-3-3-3 reps

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Compare to 140812.


Related:
The Sumo Deadlift


Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Monday 180813

Rest Day


"The Toll of America’s Obesity," The New York Times.

Post thoughts to comments.

Sunday 180812

For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

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Post time to comments.


Related:
The Walking Lunge
The Medicine-Ball Clean


Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Saturday 180811

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 205 lb.
Women: 135 lb.

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Post rounds completed to comments.


Related:
Crazy-Time Power Cleans With Jesse Ward
The Kipping Toes-to-Bar


Scaling
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 165 lb.
Women: 105 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee raises

Men: 95 lb.
Women: 65 lb.

Friday 180810

Overhead squat 3-3-3-3-3 reps

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Compare to 180114.


Related:
Overhead Squat Development With Pat Sherwood
• From the vault: WOD 130105 Demo With CrossFit Mayhem


Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Wednesday 180808

Run 1 mile

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Compare to 141218.


Related:
Warm-Up With Chris Hinshaw


Scaling
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.

Tuesday 180807

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

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Post rounds completed and dumbbell weight to comments.
Compare to 170405.


Related:
CrossFit WOD 170405 with Brooke Wells
The GHD Sit-up


Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

Monday 180806

Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

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Post time to comments.


Related:
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up


Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 75 lb.
Women 55 lb.

Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters

Men: 45 lb.
Women 35 lb.

Saturday 180804

For time:
30 muscle-ups

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Post time to comments.

Compare to 180203.


Related:
The Strict Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups


Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Friday 180803

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Post total to comments.

Compare to 180103.


Related:
The CrossFit Total Results Breakdown
The CrossFit Total


Scaling
Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Consider the effects of yesterday’s long row and adjust loading accordingly.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Thursday 180802

Marathon Row

For time:
Row 42,195 meters

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Related:
Rowing
Rowing Course: Body Position


Scaling
This workout is LONG. Drastically reduce the distance and/or perform this as a team.

Intermediate Option
For time:
Row 21,097 meters

Beginner Option
Row as far as possible in 45 minutes

Tuesday 180731

Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

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Post time to comments.


Related:
The Double-Under
• Read: Stability Now!


Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.

Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches

Men: 65 lb.
Women: 45 lb.

Monday 180730

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

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Post total reps to comments.

Compare to 160121.


Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Sunday 180729

20 rounds for time of:
Swim 50 yards
Rest 30 seconds

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Post time to comments.


Related:
• Read: Torpedo School 2: Learn to Turn


Scaling
If needed, reduce the volume and increase the rest so that you can swim hard on each interval.

Intermediate Option
15 rounds for time of:
Swim 50 yards
Rest 60 seconds

Beginner Option
10 rounds for time of:
Swim 50 yards
Rest 60 seconds

Saturday 180728

Rest Day


"Congress calls for transparency in health funding," The Washington Times.

Post thoughts to comments.

Friday 180727

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

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Post time to comments.


Related:
The Dumbbell Hang Snatch
The Dumbbell Thruster

Scaling
Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.

Intermediate Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Beginner Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Thursday 180726

Split jerk 3-3-3-3-3-3-3 reps

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Compare to 160812.


Related:
CrossFit WOD 180726 Tips With Rory McKernan
The Split Jerk
Footwork in the Split With Chad Vaughn

Scaling
All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.

Wednesday 180725

15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups

Men: 135 lb.
Women: 95 lb.

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Post time to comments.


Related:
CrossFit WOD 180725 Tips With Rory McKernan
The Sumo Deadlift High Pull
Visual Cueing on the Sumo Deadlift High Pull

Scaling
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.

Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups

Men: 65 lb.
Women: 45 lb.

Tuesday 180724

Rest Day


"Big Pharma is quietly using nonprofits to push opioids," Los Angeles Times.

Post thoughts to comments.

Monday 180723

Run 15,000 meters

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Post time to comments.

Compare to 080730.


Related:
CrossFit WOD 180723 Tips With Rory McKernan
Aerobic Capacity Course - Developing Different Gears

Scaling
This is a long run. Reduce the distance as needed, but keep it in the slow, long-distance domain. Intermediate athletes should pick a distance that will take 40-50 minutes to complete. Beginners should run/jog for 30-40 minutes.

Intermediate Option
Run 10,000 meters

Beginner Option
Run 5,000 meters

Sunday 180722

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

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Post rounds completed to comments.


Related:
CrossFit WOD 180722 Tips With Rory McKernan
The Kipping Handstand Push-Up
Scaling the Handstand Push-Up (Pike Push-Ups)

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 climb, lying to standing

Saturday 180721

10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

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Post number of clean and jerks completed each round to comments.


Related:
CrossFit WOD 180721 Tips With Rory McKernan
Efficiency Tips: Barbell Cycling

Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.
Women: 65 lb.

Friday 180720

Rest Day


"Liver cancer death rates rise 43 percent in U.S., CDC reports," Chicago Tribune.

Post thoughts to comments.

Thursday 180719

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

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Post time to comments.

Compare to 120211.


Related:
CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge

Scaling
Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.

Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

Men: 20-lb. dumbbells
Women: 15-lb. dumbbells

Wednesday 180718

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

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Post loads and time in L-sit holds to comments.

Compare to 161211.


Related:
CrossFit WOD 180718 Tips With Rory McKernan
L-Sit Variations

Scaling
This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first few sets to build up to a comfortable weight and modify the L-sit to a similar static hold that can be maintained for at least 20 seconds.

Beginner Option
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max tuck hold for time

Tuesday 180717

7 rounds of:
15 hip-back extensions
3 strict muscle-ups

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Compare to 140515.


Related:
CrossFit WOD 180717 Tips With Rory McKernan
The GHD Hip & Back Extension
The Strict Muscle-Up

Scaling
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups

Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups

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