Thursday 180118

21-15-9 reps for time of:
Push presses
Power cleans

Men: 135 lb.
Women: 95 lb.

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Post time to comments.


Related:
CrossFit WOD 180118 Tips With Rory McKernan
The Push Press
The Power Clean

Scaling
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.

Intermediate Option
21-15-9 reps for time of:
Push presses
Power cleans

Men: 115 lb.
Women: 75 lb.

Beginner Option
12-9-6 reps for time of:
Push presses
Power cleans

Men: 95 lb.
Women: 65 lb.

Tuesday 180116

Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

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

Scroll for scaling options.
Post time to comments.
Compare to 150219.


Related:
CrossFit WOD 180116 Tips With Rory McKernan
The Kettlebell Swing
The Kipping Pull-Up


Scaling this WOD
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

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

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups

Men: 1-pood kettlebell
Women: 1/2-pood kettlebell

Monday 180115

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups

Men: 75 lb.
Women: 55 lb.
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Post time to comments.


Related:
CrossFit WOD 180115 Tips With Rory McKernan
The Muscle-Up
The Thruster
Rowing

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups

Men: 75 lb.
Women: 55 lb.

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb.
Women: 35 lb.

Sunday 180114

Overhead squat 3-3-3-3-3 reps

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Post loads to comments.
Compare to 170302.


Related:
CrossFit WOD 180114 Tips With Rory McKernan
The Overhead Squat


Scaling
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement.

Friday 180112

Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball
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Post rounds completed to comments.


Related:
CrossFit WOD 180112 Tips With David Tittle
The Medicine-Ball Clean
The Double-Under


Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball

Thursday 180111

21-15-9 reps for time of:
Deadlifts
Box jumps

Men: 315 lb., 30-in. box
Women: 205 lb., 24-in. box

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Post time to comments.
Compare to 130526.


Related:
CrossFit WOD 180111 Tips With David Tittle
The Deadlift
The Box Jump


Scaling this WOD
This couplet is a sprint. The deadlift should be heavy but nowhere near your max. The box should be high but not so high that you hesitate and/or rest between reps. Pick options that are challenging but don’t slow you down.

Intermediate Option
15-12-9 reps for time of:
Deadlifts
Box jumps

Men: 275 lb., 30-in. box
Women: 185 lb., 24-in. box

Beginner Option
21-15-9 reps for time of:
Deadlifts
Box jumps

Men: 155 lb., 20-in. box
Women: 105 lb., 16-in. box

Wednesday 180110

Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

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Post rounds completed to comments.


Related:
CrossFit WOD 180110 Tips With David Tittle
The Power Snatch
The Rope Climb (Basket)


Scaling this WOD
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 12-ft. rope

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 walking lunges
1 rope climb, from lying to standing

Men: 45 lb.
Women: 35 lb.

Tuesday 180109

Rest Day


"Tom Brady Is Drowning In His Own Pseudoscience," FiveThirtyEight.

Post thoughts to comments.

Monday 180108

Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

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Post loads to comments.
Compare to 170318.


Related:
CrossFit WOD 180108 Tips With Rory McKernan
The Front Squat
The Thruster
Coaching the Thruster With Cameron Soden
The Push Jerk

Scaling
There is no need to scale this workout. Less experienced athletes should focus on consistent mechanics and only add weight when they are comfortable with the lifts.

Sunday 180107

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

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Post total distance rowed to comments.


Related:
CrossFit WOD 180107 Tips With Rory McKernan
Rowing

Scaling
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Saturday 180106

5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks

Men: 185 lb.
Women: 125 lb.

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Post time to comments.


Related:
CrossFit WOD 180106 Tips With Rory McKernan
The Pull-Up (L-Sit)
Chad Vaughn, 315-lb. Clean and Jerk

Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks

Men: 75 lb.
Women: 55 lb.

Thursday 180104

For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180104 Tips With Rory McKernan
The Pistol
Training the Pistol - Part 1
Scaling the Pistol With a Box


Scaling
Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

Wednesday 180103

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

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Post total to comments.
Compare to 170104.


Related:
CrossFit WOD 180103 Tips With Rory McKernan
The Back Squat, The Shoulder Press, The Deadlift
The CrossFit Total
CrossFit Total With Cary Hair - WOD 120219


Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Tuesday 180102

Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Scroll for scaling options.
Post time to comments.
Compare to 160713.


Related:
CrossFit WOD 180102 Tips With Rory McKernan
The Kipping Pull-Up, The Push-Up, The AbMat Sit-Up, The Air Squat
Benchmark Workouts
CrossFit Problems: “About That Ass Rash …”


Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats

Sunday 171231

Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Post loads and mile time to comments.

Compare to 160930.

Saturday 171230

Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders

Post rounds completed to comments.

Friday 171229

3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups

Post time to comments.

Thursday 171228

Rest Day


"State slow to fight diabetes amid resistance to prevention," San Francisco Chronicle.

Post thoughts to comments.

Wednesday 171227

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.


Tips and Scaling:
CrossFit WOD 171227 Tips With Katie Hogan
The Clean
The Push Jerk

Tuesday 171226

On a 12-minute clock, 4 rounds of:
1 minute of 1.5-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Post reps completed for each exercise to comments.

Monday 171225

4 rounds for time of:
Run 400 meters
50 squats

Post time to comments.

Compare to 131224.

Sunday 171224

Rest Day


"Two more major industry players part ways with GMA," Politico.

Post thoughts to comments.

Saturday 171223

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Compare to 141028.

Friday 171222

3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups

Post time to comments.

Thursday 171221

Complete as many rounds as possible in 20 minutes of:
10 box jumps, 36-in. box
15 single-arm overhead squats, 50-lb. dumbbell
20 GHD sit-ups

Post rounds completed to comments.

Tuesday 171219

3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 15 reps
15 strict handstand push-ups

Post time to comments.

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