Friday 190705

Joshie

3 rounds for time of:

21 dumbbell squat snatches, right arm
21 L pull-ups
21 dumbbell squat snatches, left arm
21 L pull-ups

♀ 25-lb. dumbbell ♂ 40-lb. dumbbell

Post time to comments.
Compare to 160915.

Wednesday 190515

4 rounds for time, alternating arms each round, of:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups

♀ 35-lb. dumbbell ♂ 50-lb. dumbbell

Post time to comments.

Sunday 190505

Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?

A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?

A $1,000 prize will be awarded for the heaviest successful 400-m carry (one for men and one for women). Do it on a track, upload video to YouTube, and post a link to 190505 comments by midnight, Sunday, May 12.

After the carry, practice controlled descents from a handstand for 10 minutes.

Post distance completed for A and load used for B to comments.

Saturday 190427

5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

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

Post time to comments.

Monday 190415

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

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

Post time to comments.

Friday 190405

Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)

Practice controlled descent from handstands for 15 minutes.

Row 2,000 meters.

Post loads to comments.

Monday 190401

Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.

Post loads to comments.

Saturday 190316

With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

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

Post to comments.

Friday 190308

Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

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

Sunday 190224

5 rounds for time of:

2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms

Men: 65-lb. dumbbell
Women: 45-lb. dumbbell

Post time to comments.

Wednesday 190123

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Post total dumbbell load as a percentage of body weight, and post row time.

Monday 190107

21-15-9 reps for time of:

Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs

Post time to comments.

Saturday 181208

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

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

Scroll for scaling options.
Post time to comments.


Related content:
The Dumbbell Snatch
The Kipping Toes-to-Bar


Scaling
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Intermediate Option
3 rounds for time of:
30 dumbbell snatches
30 hanging leg raises

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

Beginner Option
3 rounds for time of:
30 dumbbell snatches
30 hanging knee raises

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

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 181017

3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbell

Scroll for scaling options.
Post reps completed of each exercise to comments.


Related:
The Rope Climb (Wrapping)
The Turkish Get-Up


Scaling
Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.

Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-lb. dumbbell
Women: 10-lb. dumbbell

Monday 181015

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

Scroll for scaling options.
Post loads and jump rope reps to comments.

Compare to 161224.


Related:
The Single-Dumbbell Overhead Squat
• Read: The Role of Bench Press in Strength Training


Scaling
Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

Beginner Option
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
10 minutes of jump rope practice

Saturday 181006

4 rounds for time of:
400-m run
200-m farmers carry

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

Scroll for scaling options.
Post time to comments.


Related:
Pose-Running Drills: Lean and Pull


Scaling
Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option
4 rounds for time of:
400-m run
200-m farmers carry

Men: 30-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
3 rounds for time of:
400-m run
200-m farmers carry

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

Monday 181001

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

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

Scroll for scaling options.

Post time to comments, or find a partner, complete 2018 Team Series Event 8 and log your score on the leaderboard.


Related:
Toes-to-Bar Progression
The Dumbbell Power Snatch


Scaled Option
For time:
30 hanging knee-raises
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 hanging knee-raises

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

If needed, substitute AbMat sit-ups for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.

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

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.

Scroll for scaling options.

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

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

Scroll for scaling options.
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 180719

Erin

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

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

Scroll for scaling options.
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 180711

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post time to comments.

Compare to 151204.


Related:
CrossFit WOD 180711 Tips With Rory McKernan
The Dumbbell Power Snatch
The Single-Dumbbell Overhead Squat


Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.

Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups

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

Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups

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

Friday 180615

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post reps completed for each exercise to comments.


Related:
CrossFit WOD 180615 Tips With Rory McKernan
Tabata With Erik Preston
• Read: Metabolic Conditioning


Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

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

Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

Thursday 180524

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post time to comments.

Compare to 151228.


Related:
CrossFit WOD 180524 Tips With Rory McKernan
The Bar Muscle-Up With Boz
The Dumbbell Hang Snatch


Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. dumbbell
Women: 30-lb. dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
5 ring rows
10 dumbbell overhead squats, right arm
5 ring rows

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

Sunday 180520

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180520 Tips With Rory McKernan
Scaling the Handstand Push-Up (Pike Push-Ups)
The Dumbbell Overhead Lunge


Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

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

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge

Friday 180511

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180511 Tips With Rory McKernan
The Dumbell Press


Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses

Monday 180507

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Scroll for scaling options.
Post time and load to comments.

Compare to 170101.


Related:
CrossFit WOD 180507 Tips With Rory McKernan
The Dumbbell Thruster


Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

Thursday 180426

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

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

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180426 Tips With Pat Sherwood
Weighted Pull-Up Variations


Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Friday 180406

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 170409.


Related:
CrossFit WOD 180406 Tips With Emily Abbott
The Kipping Toes-to-Bar


Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

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