Friday 200619

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.
Compare to 170910.

Thursday 200528

On a 16-minute running clock, 2 rounds of:

2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

Post total reps to comments.
Compare to 031021.

Wednesday 200520

5 2-minute rounds of:

75 double-unders
Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

Post load used and number of SDHP reps completed each round to comments.

Wednesday 200422

10 rounds for time of:

30 double-unders
10 hang power cleans
10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.

Saturday 200411

SYLB Workout 2

For time:

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Post time to comments and/or register to support.

Tuesday 200407

5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups

Rest 5 minutes

Then, repeat the 5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups

Share your at-home modifications and rounds completed in each AMRAP in comments.

Wednesday 200325

Helen

3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments. | Compare 180515.

Friday 200306

Complete as many rounds as possible in 20 minutes of:

30 dumbbell power cleans
20 dips
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Post rounds completed to comments.

Tuesday 200211

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders

Post total reps completed at each exercise to comments.

Monday 200106

Annie

50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

Post time to comments. | Compare to 181225.

Tuesday 191224

3 rounds of:

3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Post total reps for each exercise to comments.

Monday 191118

For time:

1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.

Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.

Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.

Post time to comments.

Tuesday 191029

50-40-30-20-10 reps for time of:

Hip extensions
Double-unders

Post time to comments.

Friday 191018

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Read the scorecard for full event details.

Post rounds completed to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Monday 191014

5 rounds for time of:

50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row

♀ 55 lb. ♂ 75 lb.

Post time to comments.

Sunday 190825

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Post time to comments. | Compare to 181214.

Tuesday 190813

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

Post time to comments.

Thursday 190627

3 rounds for time of:

1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post time to comments.

Wednesday 190529

On a continuously running clock, 2 minutes of each for max reps of:

Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps

20 minutes of SLIPS practice, before and after.

Post sum of reps to comments.

Saturday 190420

3 rounds for time of:

500-m row
100 double-unders
20 thrusters

Men: 65 lb.
Women: 45 lb.

Post time to comments.

Friday 190301

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

Saturday 190223

3 rounds for time of:

50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups

Post time to comments.

Saturday 190119

On a 50-minute clock, with no rest between:

15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching

Post to comments.

Sunday 181230

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 171230.


Related content:
Chad Vaughn, 285-lb. Snatch
Chad Vaughn, 315-lb. Clean and Jerk


Scaling
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 125 lb.
Women: 85 lb.

Beginner Option
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 single-unders

Men: 95 lb.
Women: 65 lb.

Tuesday 181225

Merry Christmas!

Annie

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Scroll for scaling options.
Post time to comments.

Compare to 171129.


Related content:
Chris Spealler Does "Annie"
WOD Demo 100813 With Dave Castro
"Annie" With CrossFit New England Kids


Scaling
Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.

Beginner Option
35-25-15-10-5 reps for time of:
Single-unders
Sit-ups

Friday 181214

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Scroll for scaling options.
Post time to comments.

Compare to 170115.


Related content:
WOD 120111 Demo with CFNE Filthy Fifty


Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball

Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball

Tuesday 181023

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

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

Scroll for scaling options.
Post rounds completed to comments.


Related:
The Dumbbell Push Press


Scaling
This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

Men: 40-lb. dumbbells
Women: 30-lb. dumbbells

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10 dumbbell push presses
20 single-unders

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

Wednesday 181010

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.


Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.


Related:
The American Kettlebell Swing


Scaling
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Men: 16-kg kettelbell
Women: 12-kg kettlebell

Monday 180924

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

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

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 4 and log your score on the leaderboard.


Scaled Option
5 rounds for time of:
50 single-unders
50-ft. single-arm overhead lunge

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

Choose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

Monday 180903

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scroll for scaling options.
Post time to comments.


Related:
The Dumbbell Push Jerk


Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

Beginner Option
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

Men: 20-lb. dumbbells, 15-in. box
Women: 10-lb. dumbbells, 12-in. box

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