Sunday 181118

21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Scroll for scaling options.
Post time to comments.

Compare to 130611.


Related content:
The Kettlebell Snatch


Scaling
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.

Intermediate Option
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Saturday 181117

Rest Day


"The case against carbohydrates gets stronger," Los Angles Times.

Post thoughts to comments.

Friday 181116

Thruster 5-5-5-5-5 reps

Scroll for scaling options.
Post loads to comments.

Compare to 160917.


Related content:
The Thruster


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

Thursday 181115

5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

Scroll for scaling options.
Post total number of toes-to-bars completed to comments.


Related content:
Toes-to-Bar Progression


Scaling
In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

Intermediate Option
5 2-minute rounds of:
12-cal. row
Max strict toes-to-bars
Rest 2 minutes

Beginner Option
5 2-minute rounds of:
10-cal. row
Max strict hanging knee raises
Rest 2 minutes

Wednesday 181114

5 rounds for time of:
15 hang squat cleans
30 push-ups

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post time to comments.

Compare to 091015.


Related content:
The Hang Clean
The Push-Up


Scaling
This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.

Intermediate Option
5 rounds for time of:
10 hang squat cleans
20 push-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
5 rounds for time of:
10 hang squat cleans
15 knee push-ups

Men: 75 lb.
Women: 55 lb.

Monday 181112

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Scroll for scaling options.
Post loads to comments.

Compare to 180503.


Related content:
The Front Squat
Front Squat Development With Pat Sherwood


Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, 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
Front squat 3-3-3-2-2-1-1-1 reps

Sunday 181111

Wade

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

Scroll for scaling options.
Post time to comments.


U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.


Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option
For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips
Then, run 800 meters

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.

Friday 181109

Rest Day


"Saudi Arabia’s first CrossFit community of women," Al Arabiya.net

Post thoughts to comments.

Thursday 181108

10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

Scroll for scaling options.
Post total calories rowed to comments.


Related content:
Rowing


Scaling
Newer athletes should reduce the number of rounds but can maintain the same interval structure. Intermediate athletes can complete this workout as prescribed.

Beginner Option
5 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

Wednesday 181107

21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. box

Scroll for scaling options.
Post time to comments.


Related content:
The Overhead Squat
The Box Jump


Scaling
Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.

Intermediate Option
21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 115-lb. OHS, 30-in. box
Women: 75-lb. OHS, 24-in. box

Beginner Option
15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups

Men: 65-lb. OHS, 24-in. box
Women: 45-lb. OHS, 20-in. box

Tuesday 181106

4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

Scroll for scaling options.
Post time to comments.


Related content:
The Walking Lunge
The GHD Sit-up
The Kipping Pull-up


Scaling
Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Newer athletes should steer clear of the GHD in this workout.

Intermediate Option
4 rounds for time of:
100-ft. walking lunge
20 GHD sit-ups
20 pull-ups

Beginner Option
3 rounds for time of:
50-ft. walking lunge
15 sit-ups
15 assisted pull-ups

Sunday 181104

Shoulder press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 160423.


Related content:
The Shoulder Press
• From the vault: WOD 120924 Demo With CrossFit Advantage


Scaling
Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading.

Saturday 181103

Karen

For time:
150 wall-ball shots

Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target

Scroll for scaling options.
Post time to comments.

Compare to 170105.


Related content:
The Wall Ball
Scaling "Karen" With CrossFit X-treme Athletics


Scaling
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Intermediate Option
For time:
150 wall-ball shots

Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target

Beginner Option
For time:
50 wall-ball shots

Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target

Friday 181102

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

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

Scroll for scaling options.
Post time to comments.

Compare to 140924.


Related content:
The Sumo Deadlift High Pull


Scaling
This workout calls for continuous movement with little or no rest. Reduce the reps and loading on the high pulls and burpees in order to maintain a steady pace. Intermediate athletes can complete this workout as prescribed.

Beginner Option
3 rounds for time of:
Run 400 meters
12 sumo deadlift high pulls
6 burpees, jumping over the barbell

Men: 45-lb. SDHP
Women: 35-lb. SDHP

Thursday 181101

Rest Day


"Getting fit when living with cancer," BBC News.

Post thoughts to comments.

Wednesday 181031

3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Scroll for scaling options.
Post score for each exercise to comments.


Related content:
The Pull-Up
L-Sit Variations


Scaling
This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.

Intermediate Option
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95 / 65 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Beginner Option
2 rounds of: Max hang for time (from a pull-up bar)
Max reps of shoulder presses, 65 / 45 lb.
Max-calorie row in 20 seconds
Max plank hold for time

Tuesday 181030

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Scroll for scaling options.
Post loads to comments.

Compare to 170813.


Related content:
The Hang Power Snatch


Scaling
Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power 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
Hang power snatch 3-3-3-2-2-1-1-1 reps

Monday 181029

15-12-9 reps for time of:
Thrusters
Muscle-ups

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post time to comments.

Compare to 170120.


Related content:
Coaching the Thruster
The Kipping Muscle-Up


Scaling
This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.

Intermediate Option
12-9-6 reps for time of:
Thrusters
Muscle-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips

Men: 45 lb.
Women: 35 lb.

Saturday 181027

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

Scroll for scaling options.
Post rounds completed to comments.


Related:
The Box Jump
The American Kettlebell Swing


Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 30-in. box, 24-kg kettlebell
Women: 24-in. box, 16-kg kettlebell

Beginner Option
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

Men: 20-in. box, 16-kg kettlebell
Women: 15-in. box, 12-kg kettlebell

Friday 181026

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees


U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.


Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

Thursday 181025

Deadlift 1-1-1-1-1-1-1 reps

Scroll for scaling options.
Post loads to comments.

Compare to 170723.


Related:
The Deadlift


Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, 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
Deadlift 3-3-3-2-2-1-1-1 reps

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

Monday 181022

Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups

Scroll for scaling options.
Post rounds completed to comments.


Related:
The GHD Hip Extension
The GHD Sit-Up


Scaling
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups

Beginner Option
Complete as many rounds as possible in 20 minutes of:
15-cal. row
15 good mornings, 45 / 35 lb.
15 sit-ups

Sunday 181021

Back squat 1-1-1-1-1-1-1 reps

Scroll for scaling options.
Post loads to comments.

Compare to 180305.


Related:
The Back Squat


Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, 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
Back squat 3-3-3-2-2-1-1-1 reps

Saturday 181020

Rest Day


"NYC Health Department to Lead National Charge to Cut Sugar Intake," The Wall Street Journal.

Post thoughts to comments.

Friday 181019

Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.
Women: 65 lb.

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


Related:
Tabata With Erik Preston
• Read: Metabolic Conditioning


Scaling
The rest periods should allow you to be mostly recovered and approach the next exercise with intensity. Scale the loading and movements to a level that allows you to work for the full 20 seconds during the first few intervals.

Intermediate Option
Tabata push jerk
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

Men: 75 lb.
Women: 55 lb.

Beginner Option
Tabata push jerk
Rest 3 minutes
Tabata jumping pull-up
Rest 3 minutes
Tabata knee push-up
Rest 3 minutes
Tabata hang power snatch

Men: 45 lb.
Women: 35 lb.

Loading...