Tuesday 180717

7 rounds of:
15 hip-back extensions
3 strict muscle-ups

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Related:
CrossFit WOD 180717 Tips With Rory McKernan
The GHD Hip & Back Extension
The Strict Muscle-Up

Scaling
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups

Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups

Monday 180716

Rest Day


"Seriously, Juice Is Not Healthy," The New York Times.

Post thoughts to comments.

Sunday 180715

Front squat 3-3-3-3-3 reps

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Related:
CrossFit WOD 180715 Tips With Rory McKernan
Coaching the Front Squat


Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Saturday 180714

4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups

Men: 135 lb.
Women: 95 lb.

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Related:
CrossFit WOD 180714 Tips With Rory McKernan
The Overhead Lunge


Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
4 rounds for time of:
50-ft. overhead walking lunge
20 sit-ups

Men: 45 lb.
Women: 35 lb.

Friday 180713

For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

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Related:
CrossFit WOD 180713 Tips With Rory McKernan
Rowing: Back Angle


Scaling
This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.

Beginner Option
For time:
1,000-m row
800-m run
1,000-m row
800-m run
1,000-m row

Thursday 180712

Rest Day


"Your doctor may not be the best source of nutrition advice," The Washington Post.

Post thoughts to comments.

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

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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

Tuesday 180710

5 rounds for time of:
5 deadlifts
10 burpees

Men: 275 lb.
Women: 185 lb.

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Compare to 120819.


Related:
CrossFit WOD 180710 Tips With Rory McKernan
Deadlift Set-Up With Austin Malleolo


Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees

Men: 225 lb.
Women: 155 lb.

Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.

Monday 180709

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

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Post rounds completed to comments.

Compare to 170724.


Related:
CrossFit WOD 180709 Tips With Rory McKernan
Overhead Squat Therapy


Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats

Men: 65 lb.
Women: 45 lb.

Sunday 180708

Rest Day


"U.S. lawmakers want NIH and CDC foundations to say more about donors," American Association for the Advancement of Science.

Post thoughts to comments.

Saturday 180707

For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 185 lb.
Women: 135 lb.

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Related:
CrossFit WOD 180707 Tips With Rory McKernan
The Handstand Walk
The Wall Walk


Scaling
For this workout, worry less about completing it quickly and try for more challenging skills and loads. Pick a modification for the handstand walk that is challenging for you. Reduce the load on the cleans to a point that is heavy but still allows you to tap-and-go for several reps.

Intermediate Option
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time:
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

Men: 95 lb.
Women: 65 lb.

Friday 180706

10 rounds for time of:
Swim 100 yards
Rest 1 minute

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Compare to 150802.


Related:
CrossFit WOD 180706 Tips With Rory McKernan
Swim Tips for CrossFitters Part 1 With Chris Michelmore


Scaling
Choose a distance that you can complete in under two minutes. Less competent swimmers may also extend the rest period.

Intermediate Option
7 rounds for time of:
Swim 100 yards
Rest 2 minutes

Beginner Option
7 rounds for time of:
Swim 50 yards
Rest 2 minutes

Thursday 180705

Front squat 5-5-5-5-5 reps

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Related:
CrossFit WOD 180705 Tips With Rory McKernan
The Front Squat


Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Tuesday 180703

Gunny

For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

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Command Sgt. Maj. Martin "Gunny" Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.


Related:
CrossFit WOD 180703 Tips With Rory McKernan


Scaling
This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog.

Intermediate Option
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. for the runs.

Beginner Option
For time:
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run

Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. for the runs.

Monday 180702

Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders

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Post rounds completed to comments.


Related:
CrossFit WOD 180702 Tips With Rory McKernan
Fixing Common Rowing Errors


Scaling
Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this workout should be intensity, not double-under practice.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
200-m row
30 double-unders

Beginner Option
Complete as many rounds as possible in 7 minutes of:
100-m row
30 single-unders

Sunday 180701

Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

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Related:
CrossFit WOD 180701 Tips With Rory McKernan
The Bar Dip
The Bench Press
The Turkish Get-Up


Scaling
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

Beginner Option
Weighted box dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

Saturday 180630

Rest Day


"Under Pressure, California Lawmakers Ban Soda Taxes For 12 Years," California Healthline.

Post thoughts to comments.

Friday 180629

Hotshots 19

6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters

Men: 135-lb. clean
Women: 95-lb. clean

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Compare to 130831.


Related:
CrossFit WOD 180629 Tips With Rory McKernan
"We Rally" From the "Hotshots 19" Memorial Event
The 19
• Read: "This Is CrossFit"


Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

Thursday 180628

Overhead squat 1-1-1-1-1-1-1 reps

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Compare to 171010.


Related:
CrossFit WOD 180628 Tips With Rory McKernan
The Overhead Squat


Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Experienced athletes can go as heavy as possible, while newer athletes can add a few reps to each set and drill their mechanics.

Beginner Option
Overhead squat 3-3-3-2-2-1-1-1 reps

Wednesday 180627

For time:
2,000-meter row
1-mile run
2,000-meter row

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Related:
CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters


Scaling
Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distances to keep their total time under 30 minutes.

Beginner Option
1,500-meter row
800-meter run
1,500-meter row

Monday 180625

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Related:
CrossFit WOD 180625 Tips With Rory McKernan
The Back Squat


Scaling
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Sunday 180624

5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope

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Compare to 131202.


Related:
CrossFit WOD 180624 Tips With Rory McKernan
The Legless Rope Climb


Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
12 GHD sit-ups
3 rope climbs, 1 legless, 2 with legs

Beginner Option
3 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

Saturday 180623

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

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Compare to 151023.


Related:
CrossFit WOD 180623 Tips With Rory McKernan
The Ring Dip
Overhead Squat Therapy


Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips
Overhead squats

Men: 45 lb.
Women: 35 lb.

Thursday 180621

Bike 10,000 meters

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Related:
CrossFit WOD 180621 Tips With Rory McKernan


Scaling
Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.

Intermediate Option
Bike 7,500 meters

Beginner Option
Bike 5,000 meters

Wednesday 180620

Squat snatch 1-1-1-1-1-1-1 reps

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Related:
CrossFit WOD 180620 Tips With Rory McKernan
Josh Everett: Snatch vs. Power Snatch
Chad Vaughn, 285-lb. Snatch


Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Squat snatch 3-3-3-2-2-1-1-1 reps

Tuesday 180619

4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders

Men: 65 lb.
Women: 45 lb.

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Post time to comments.


Related:
CrossFit WOD 180619 Tips With Rory McKernan
Midline Stabilization: The GHD Sit-Up


Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

Men: 45 lb.
Women: 35 lb.

Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

Monday 180618

Rest Day


"Major Study of Drinking Will Be Shut Down," The New York Times.

Post thoughts to comments.

Sunday 180617

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

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Post time to comments.


Related:
CrossFit WOD 180617 Tips With Rory McKernan
The Burpee


Scaling
Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb.
Women: 55 lb.


Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

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