Monday 240429
Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb
♂ 135 lb
Post time to comments.
Compare to 220429
Scaling:
Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.
1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.
Intermediate option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb
♂ 115 lb
Beginner option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb
♂ 45 lb
Resources:
The Back Squat
If Not Me, Then Who? — Honoring the Legacy of Travis Manion
The Travis Manion Foundation
Find a gym near you:
View the CrossFit map
Featured photo:
2022 NOBULL CrossFit Games Mock Affiliate
Sunday 240428
Rest Day
Recommended read: “If Not Me, Then Who?” — Honoring the Legacy of Travis Manion
In 2007, with a second deployment to Iraq on the horizon, United States Marine Corps 1st Lt. Travis Manion’s family questioned why he had to go back to war. His answer exuded character and bravery: “If not me, then who?”
Registration for the Manion WOD is open now, and you can check out this page for a list of CrossFit gyms and additional locations hosting the event in the coming weeks. You may also join virtually and complete the Manion WOD in your home or garage gym. If you’re a gym owner, you can sign up to host a Manion WOD at your gym.
Sunday 240414
Rest Day
Recommended read: “If Not Me, Then Who?” — Honoring the Legacy of Travis Manion
In 2007, with a second deployment to Iraq on the horizon, United States Marine Corps 1st Lt. Travis Manion’s family questioned why he had to go back to war. His answer exuded character and bravery: “If not me, then who?”
Learn more about how to get involved with the Travis Manion Foundation and Manion WOD →
Saturday 230422
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Friday 220429
Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 210429.
Scaling:
This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.
Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb ♂ 115 lb
Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb ♂ 45 lb
Thursday 210429
Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 120902.
Scaling:
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb. ♂ 115 lb.
Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb. ♂ 45 lb.
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 120811.
Saturday 130629
For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
Post time to comments.
Monday 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Compare to 060821.
Friday 130517
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 130420.
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Post time to comments.
Friday 130315
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 121025.
"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]
Friday 130222
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Post time to comments.
Monday 130211
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Elisabeth Akinwale 6:32. Post time to comments.
Compare to 110726.
"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]
Saturday 121229
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Post time to comments.
Compare to 111222.
"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]
Wednesday 121121
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
WOD Demo with Tekton CrossFit - video [wmv] [mov] [HD mov]
Thursday 121025
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 120521.
"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]
WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Saturday 121020
1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters
Compare to 020924.
"Cooking Seafood Bouillabaisse" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Samantha Briggs - video [wmv] [mov] [HD mov]
Sunday 120902
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
Compare to 120429.
Click for information about The Travis Manion Foundation and the 9/11 Heroes Run.
"The CrossFit Experience With Brian MacKenzie" by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Moxie - video [wmv] [mov] [HD mov]
Saturday 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]
"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]
Monday 120521
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 100614.
"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]
WOD Demo with CrossFit Austin - video [wmv] [mov] [HD mov]
"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather
Sunday 120429
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
Compare to 110719.
"CrossFit Kids Trainer Course: The Push-Up" with Aimee Lyons by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Dave Leys - video [wmv] [mov] [HD mov]
Click for information about The Travis Manion Foundation.
"The only discipline that lasts is self-discipline."
- Bum Phillips
Friday 120120
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.
Compare to 061228.
"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]
Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]
WOD Demo with CrossFit Wilmington - video [wmv] [mov]
"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard
Friday 111223
For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters
Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.
"A Language to Diagnose: Part 8" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]
WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]
Rich Froning on today's WOD at Tennessee Tech University - video [wmv] [mov]
"Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it."
- Bourke Cockran
Thursday 111222
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments.
"A CrossFit Comeback From Cancer" with Chad Hamilton, CrossFit Journal preview video [wmv] [mov]
"The Butt Test" by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]
"Top 50 Christmas Toys of the Past Century" by Diego Martinez-Moncada, Daily Infographic.
Sunday 111218
Three rounds for time of:
Row 1000 meters
Run 800 meters
Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys 21:44, Kevin Montoya 22:53.
Post time to comments.
"Sue Pepe: Taking Control of My Health", CrossFit Journal preview video [wmv] [mov]
"Annie on Kristan" - video [wmv] [mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]
"Report on the Recent Piggybanking Crisis" by Eric Hague, The Wall Street Journal.
Tuesday 110726
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 110430.
"Peter Egyed the Coach: Part 1" with Peter Egyed, CrossFit Journal preview video [wmv] [mov]
"The Manimal is Ready" - video [wmv] [mov]
The Games Update: Four Days Out - video [wmv] [mov]
"All Over the Map: Phillips, Polaski and Alverson" by Again Faster Equipment - video [wmv] [mov]
"So Cal Qualified Athletes" - video [wmv] [mov]
"CrossFit's Relationship with Reebok Enhances Its Financial and Commercial Credibility" by Patrick Rishe, Forbes.
Tuesday 110719
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
Sunday 110612
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29.
Post time to comments.
Friday 110527
2011 CrossFit Games Regional Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Post time to comments.
"Going Beyond the Swing: Part 3 Turkish Get-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]
Coming 3x/wknd, the Regional Update Show - Preview video [wmv] [mov]
Turbo pull-ups with Dan Bailey - video [wmv] [mov]
"Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit."
- Elbert Hubbard
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