Sunday 190113

Grace

30 clean and jerks for time

Men: 135 lb.
Women: 95 lb.

Squat clean each rep.

Post time to comments | Compare to 181110 (similar)

Saturday 181110

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post your choice of girl and time and load to comments.

If you completed 180613, choose the other.


Related content:
The Power Clean and Push Jerk
The Power Snatch


Scaling
Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
OR
30 snatches for time

Men: 115 lb.
Women: 75 lb.

Beginner Option
30 clean and jerks for time
OR
30 snatches for time

Men: 75 lb.
Women: 55 lb.

Wednesday 180613

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post your choice of girls and time and load to comments.

Compare to 160403.


Related:
CrossFit WOD 180613 Tips With Rory McKernan
Emily Abbott Does Isabel


Scaling
Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
OR
30 snatches for time

Men: 115 lb.
Women: 75 lb.

Beginner Option
30 clean and jerks for time
OR
30 snatches for time

Men: 75 lb.
Women: 55 lb.

Tuesday 180417

7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180417 Tips With Tyson Oldroyd
The Power Snatch


Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

Intermediate Option
7 rounds for time of:
5 power snatches
1 sub-0:50 200-m sprint

Men: 115 lb.
Women: 80 lb.

Beginner Option
5 rounds for time of:
5 power snatches
1 sub-1:00 200-m sprint

Men: 65 lb.
Women: 45 lb.

Friday 170602

Double Grace

For time:
135-lb. clean and jerk, 60 reps

Post time to comments.

Compare to 140728.

Tuesday 170131

Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round to comments.

Wednesday 170104

CrossFit Total

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

Post total to comments.

Compare to 160111.

Friday 160916

Rest Day


"aRm1" with Chris Ganley.

Post thoughts to comments.

Sunday 160403

Grace
For time:
135 pound Clean and Jerk, 30 reps

OR

Isabel
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post your choice of girls and time and load to comments.

Compare to 130225.


Emily Abbott, Isabel, 1:15 - [video]

Wednesday 160217

Rest Day


Mason’s 35-lb. Grace - [ video ]

"My 8-year old watched the Brooke Wells one and then thought he should do it"
-Ben Alderman

Saturday 160206

Grace

135-lb. clean and jerks, 30 reps

Post time to comments.

Compare to 150104.

Sunday 150104

Grace

135-lb. clean and jerks, 30 reps

Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.

Compare to 090508.

CrossFit Games to re-air on ESPN Sunday from 11 a.m to 5 p.m. PT.

Thursday 140821

Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

Post rounds completed to comments.

"Amazing Grace" - CrossFit Journal [article]

Coaching the thruster with Cameron Soden - [video]

Monday 140728

Double Grace

For time:
135-lb. clean and jerk, 60 reps

Post time to comments.

Saturday 140719

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 131223.

Weapons-Grade: Grace with Dan Bailey - [video]

Deliver Fitness, Not Diagnosis - CrossFit Journal article [pdf]

Wednesday 140507

2014 Regional Event 7

For time:
64 pull-ups
205-lb. overhead squats, 8 reps

Post time to comments.

Monday 131125

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 131013.

"Grace" with a Stone - video [ipod] [mov] [HD mov]

Monday 130225

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

OR

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Post your choice of girls and time and load to comments.

Compare to 111109.

Karianne Dickson does "Grace" - video [wmv] [mov] [HD mov]

"On Elegance" by Pat Sherwood, CrossFit Journal article [pdf]

Sunday 120923

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Post time to comments.

WOD Demo with CrossFit 215 - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Saturday 120331

Thruster 3-3-3-3-3-3-3

Post loads to comments.

Compare to 110906.

300 pound "Grace" by Rob Orlando - video [wmv] [mov] [HD mov]

WOD Demo at CrossFit Central London - video [wmv] [mov]

Saturday 111112

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.

Compare to 041015.

"CrossFit Makes You Better" with Jeremy Howe and Nicky Muller, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Day 3" by Rogue Fitness - video [wmv] [mov]

Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] [mov]

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

"Why Kids Can't Search" by Clive Thompson, Wired.

Thursday 111110

Rest Day

"Coaching Points for Lifting Stones" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

"Jumping Backwards" with Coach Mike Burgener - video [wmv] [mov]

Reebok is pre-selling the first 1,000 pairs of their first CrossFit shoe - video [wmv] [mov]

Ludwig van Beethoven, Symphony No. 6.

Wilfred Owen - Anthem For Doomed Youth.

"Sex and the Married Politician" by David Greenberg, The Atlantic.

Post thoughts to comments.

Wednesday 111109

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

OR

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.

Compare to 090508 or 110819.

"We Don't Do Easy, We Don't Do Lazy" with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Coaching an NFL Quarterback for Recovery" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

From the Vault:
"Burgeners Do Grace", May 2009 - video [wmv] [mov]
"Isabel-Off" with Josh Everett and Dave Lipson, October 2010 - video [wmv] [mov]

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

Thursday 110818

Rest Day

"Behind the Scenes: Part 3" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Sweet Peeps Farm" with John Post and Stephanie Post, CrossFit Journal preview video [wmv] [mov]

A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 - video [wmv] [mov]

"Heavy Ass Grace" with Rob Orlando - video [wmv] [mov]

Maurice Ravel, Gaspard de la Nuit-Ondine.

Amy Lowell - Summer.

"The Lost Century" by Mary Anastasia O'Grady, The Wall Street Journal.

Post thoughts to comments.

Friday 110513

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs
Post total to comments.

Compare to 110116.

"Taking on the CrossFit Open: Part 6", CrossFit Journal preview video [wmv] [mov]

"CrossFit Football - Shuttle Runs: Parts 1-2" with Raphael Ruiz and John Welbourn, CrossFit Journal preview video [wmv] [mov]

Highlights from "Helen Meets Grace", Mammograms In Action fundraiser - video [wmv] [mov]

"Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all."
- Sam Ewing

Saturday 101211

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30
Post reps for both exercises in all rounds.

Compare to 100113.

"Behind the Scenes at the Tahoe Throwdown With Tanya Wagner", CrossFit Journal preview video [wmv] [mov]

85 second Grace by Jason Haywood, YouTube.

WOD Demo with Kristan Clever and Dave Lipson by Again Faster Equipment - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

James Hobart and Austin Malleolo on today's WOD - video [wmv] [mov]

"Skelton Warns of Growing Civil-Military Split" by Rick Maze, Marine Corps Times.

Saturday 101030

Rest Day

"Combative Practical Shooting: Part 3" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

"We Didn't Plan This" with Greg Glassman at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Miranda Oldroyd does "Amazing Grace" for Barbells for Boobs - video [wmv] [mov]

Event 8 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Sergei Prokofiev, Piano Concerto No. 3 Mov. 1, Mov. 2, Mov. 3.

Raymond Carver - So Much Water So Close To Home.

"Foreclosure Fraud For Dummies" by Mike Konczal, Rortybomb.

Post thoughts to comments.

Wednesday 101020

Thruster 1-1-1-1-1-1-1 reps

Michael Giardina 264lbs, Heather Bergeron 165lbs.
Post loads to comments.

Compare to 091007.

"The Cycle of Behavior: Part 1" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]

"Fight Gone Bad 5: Charlotte, N.C.", CrossFit Journal preview video [wmv] [mov]

Sneak Peek at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Interview with Mikko Salo at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Highlights from the "Amazing Grace" fundraiser at CrossFit by Overload - video [wmv] [mov]

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