Friday 200214

4 rounds for time of:

400-m run
200-m farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments. | Compare to 181006.

Wednesday 200205

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. | Compare to 190123.

Thursday 200130

21-15-9 reps for time of:

Dumbbell squat cleans
Strict pull-ups
Deficit push-ups (hands on DBs)

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

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 191216

3 rounds for time of:

30 GHD sit-ups
30-m lunge with dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Saturday 191207

Complete as many rounds as possible in 15 minutes of:

200-m run
100-m farmers carry
20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Post rounds completed to comments.

Thursday 191121

Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
7 box jumps

♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box

Post rounds completed to comments. | Compare to 100703.

Monday 191111

Ricky

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
5 dumbbell deadlifts
8 push presses

♀ 50-lb. DBs, 95-lb. barbell
♂ 75-lb. DBs, 135-lb. barbell

Post rounds completed to comments. | Compare to 111230.

Tuesday 191105

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats

♀ 25-lb. DBs, use one for pull-ups
♂ 35-lb. DBs, use one for pull-ups

Post rounds completed 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.

Saturday 191005

For time:

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

♀ 35-lb. DB and 20-in. box
♂ 50-lb. DB and 24-in. box

Post time to comments. | Compare to 190308.

Tuesday 190910

5 rounds for time of:

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

♀ 30-lb. DBs ♂ 45-lb. DBs

Post time to comments.

Monday 190902

Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total sum to comments.

Monday 190819

5 rounds for time of:

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

♀ 45-lb. dumbbell
♂ 65-lb. dumbbell

Post time to comments. | Compare to 190224.

Sunday 190811

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. dumbbells
♂ 45-lb. dumbbells

Post reps completed to comments.

Tuesday 190730

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

Post loads and triple-under reps to comments.
Compare to 181015.

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

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