Tuesday 180925

Run 5,000 meters

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Compare to 180502.


Related:
Pose-Running Drills: Lean and Pull


Scaling
Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace.

Beginner Option
Run 3,000 meters

Monday 180924

Team Series Event 4

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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Post time to comments, or find a partner, complete 2018 Team Series Event 4 and log your score to the leaderboard.


Scaled Option
5 rounds for time of:
50 single-unders
50-ft. single-arm overhead lunge

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Choose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

Sunday 180923

Team Series Event 3

21-15-9 reps for time of:
Pull-ups
Deadlifts

Men: 225 lb.
Women: 155 lb.

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Post time to comments, or find a partner, complete 2018 Team Series Event 3 and log your score to the leaderboard.


Scaled Option
21-15-9 reps for time of:
Jumping pull-ups
Deadlifts

Men: 135 lb.
Women: 95 lb.

This workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete.

Friday 180921

Team Series Event 2

Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.

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Post reps completed to comments, or find a partner, complete 2018 Team Series Event 2 and log your score to the leaderboard.


Scaled Option
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 95 / 65 lb.
20 squat cleans, 135 / 95 lb.
20 squat cleans, 155 / 105 lb.

Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable.

Thursday 180920

Team Series Event 1

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 1 and log your score on the leaderboard.


Scaling
All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

Wednesday 180919

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks

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Post rounds completed to comments.


Scaling
This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure in order to maintain a decent pace.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
7 strict knees-to-elbows
2 wall walks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
10 hanging knee-raises
50-ft. bear crawl

Monday 180917

10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.

Men: 135 lb.
Women: 95 lb.

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Related content:
The Back Squat


Scaling
Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard.

Intermediate Option
10 rounds for time of:
10 back squats
100-m sprint

Rest 30 seconds.

Men: 115 lb.
Women: 75 lb.

Beginner Option
7 rounds for time of:
10 back squats
100-m sprint

Rest 30 seconds.

Men: 65 lb.
Women: 45 lb.

Sunday 180916

5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

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Post reps completed each round to comments.


Related content:
The Push Press
Upright Torso In The Dip


Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume.

Intermediate Option
5 3-minute rounds of:
20 push presses
Max rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping

Beginner Option
3 3-minute rounds of:
20 push presses
Max-rep jumping pull-ups

Rest 2 minutes between rounds.

Men: 95-lb. press
Women: 65-lb. press

Saturday 180915

Deficit deadlift 5-5-5-5-5 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

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Related content:
The Deadlift


Scaling
This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

Beginner Option
Deadlift 5-5-5-5-5 reps

Thursday 180913

4 rounds for time of:
25-cal. row
25 burpees

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Related content:
Rowing Course: Body Position
The Burpee


Scaling
Reduce the calories and burpee reps so that the first round takes less than 4 minutes.

Intermediate Option
4 rounds for time of:
20-cal. row
20 burpees

Beginner Option
3 rounds for time of:
15-cal. row
15 burpees

Wednesday 180912

For time:
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.

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Post time to comments.


Scaling
This WOD blends heavy, low-rep weightlifting with light, high-rep weightlifting, along with difficult gymnastics exercises. The early rounds should be slow and difficult while the exercises in later rounds should become more manageable, allowing you to move faster.

Intermediate Option
For time:
5 strict handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.

Beginner Option
3 rounds for time of:
20 knee push-ups
20 squat cleans, 65 / 45 lb.

Tuesday 180911

Split jerk 1-1-1-1-1-1-1 reps

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Compare to 171108.


Related content:
The Split Jerk


Scaling
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option
Split jerk 3-3-3-2-2-2-1-1-1 reps

Monday 180910

Rest Day


"The medical research crisis you haven't heard of," American Thinker.

Post thoughts to comments.

Sunday 180909

For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent

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Compare to 120710.


Related:
Rope-Climbing Techniques
• From the vault: WOD 120710 Demo With Rocklin CrossFit


Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats

Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing

Saturday 180908

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

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Post heaviest load for the snatch, clean and deadlift to comments.

Compare to 150311.


Related:
The Snatch
The Clean and Split Jerk
The Deadlift


Scaling
This workout contains many reps of heavy weightlifting. Intermediate athletes can complete this as prescribed. Newer athletes should ignore the clock and spend more time practicing each lift.

Beginner Option
Snatch 1-1-1-1-1 reps
Clean 1-1-1-1-1 reps
Deadlift 1-1-1-1-1 reps

Friday 180907

3 rounds for time of:
800-m run
50 box jumps

Men: 24-in. box
Women: 20-in. box

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Related:
The Box Jump


Scaling
Reduce the reps and box height but keep this as a high-rep, longer workout.

Intermediate Option
3 rounds for time of:
800-m run
35 box jumps

Men: 20-in. box
Women: 15-in. box

Beginner Option
3 rounds for time of:
400-m run
20 box jumps

Men: 12-in. box
Women: 8-in. box

Wednesday 180905

Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

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Post rounds completed to comments.

Compare to 150523.


Related:
• From the vault: "Nate" Demo, WOD for 121002


Scaling
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

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

Tuesday 180904

Snatch 2-2-2-2-2-2 reps

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Compare to 120618.


Related:
Chad Vaughn, 285-lb. Snatch


Scaling
Newer athletes should start light and increase weight as they become more proficient. More experienced athletes should try for as heavy as they are capable of.

Monday 180903

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

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Post time to comments.


Related:
The Dumbbell Push Jerk


Scaling
Reduce the weight and reps in order to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

Beginner Option
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

Men: 20-lb. dumbbells, 15-in. box
Women: 10-lb. dumbbells, 12-in. box

Saturday 180901

Saved by the Barbell

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

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Post total reps completed to comments.


Related:
Register for "Saved by the Barbell" Workout for Kids
The Deadlift
The Hang Power Clean


Scaling
Most athletes should be able to complete this workout in the prescribed format. Slight tweaks may be made to the movements for beginners. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 10-lb. ball, 75-lb. deadlifts and cleans
Women: 6-lb. ball, 55-lb. deadlifts and cleans

Friday 180831

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

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Compare to 180516.


Related:
The Back 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.

Thursday 180830

For time:
21 squat snatches
42 push-ups
15 squat snatches
30 push-ups
9 squat snatches
18 push-ups

Men: 75 lb.
Women 55 lb.

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Post time to comments.


Related:
The Snatch
The Push-Up


Scaling
This couplet is light and fast. Reduce the loading and aim to complete the snatches unbroken. Try to break the push-ups into as few large sets as possible. Intermediate athletes can complete this as prescribed.

Beginner Option
For time:
15 squat snatches
30 knee push-ups
12 squat snatches
24 knee push-ups
9 squat snatches
18 knee push-ups

Men: 45 lb.
Women 35 lb.

Tuesday 180828

2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats

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Related:
The GHD Sit-Up
Establishing Capacity in the Hip Extension
The Pistol


Scaling
This triplet places a high demand on the midline with large sets of each exercise. Reduce the reps to a manageable level and plan on completing small sets with short breaks to get through each exercise.

Intermediate Option
2 rounds for time of:
40 GHD sit-ups
50 hip extensions
60 assisted single-leg squats

Beginner Option
2 rounds for time of:
30 sit-ups
40 empty bar good mornings
50 squats

Monday 180827

For time:
20 clean and jerks

Men: 225 lb.
Women: 155 lb.

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Post time to comments.


Related:
The Power Clean and Push Jerk


Scaling
Choose the heaviest load that you can tap-n-go for 2-3 reps. Once you’ve set the load, complete 20 reps as quickly as possible.

Intermediate Option
For time:
20 clean and jerks

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
20 clean and jerks

Men: 115 lb.
Women: 75 lb.

Sunday 180826

Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk

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Post time to comments.


Related:
The Kipping Toes-to-Bar
The Handstand Walk
The Wall Walk


Scaling options
Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.

Intermediate option
Complete as many rounds as possible in 10 minutes of:
10 toes-to-bars
25-ft. handstand walk

Beginner option
Complete as many rounds as possible in 10 minutes of:
10 hanging knee-raises
2 wall walks

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