CrossFit's Workout Of The Day

Rest Day

Great Lakes WOD [video]

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Ten rounds for time of:
10 Pull-ups
20 Sit-ups
30 Squats

Post time to comments.

Rest Day

Max and the Thomas Inch Dumbbell [real media player]

21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups

Post time to comments.

Deadift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Four rounds for time of:
50 Squats
5 Muscle-ups

Post time to comments.

Rest Day

"Frelen" [video] Five rounds for time of:
Run 800 meters
15 Dumbbell thrusters
15 Pull-ups

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post rounds and fractions of rounds completed to comments.

Compare to 050323.

Run 5K

Post time to comments.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Rest Day

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 040930, 050311

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Rest Day

Virtual shoveling [video] - Tara's technique is powerful and sustainable - straight leading arm, trailing arm pushing, head and chest up, back arched; hips, legs, trunk carrying the brunt of the load.

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Post load and total time to comments.

For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

Post time to comments.

Focused education, dedicated training, and long term practice of breakfall techniques is critical for many CrossFitters. Falls and stumbles from seemingly insignificant heights take an unnecessary toll. Here is an excellent introduction to the subject of breakfalling from the U.S. Navy in 1943: http://www.crossfit.com/cf-journal/Gymnastics_tumbling/Falling.pdf

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Post load and total time to comments.

Rest Day

Cisco Gonzalez, MEGA Gymnastics, one armed rope climb. Thanks to CrossFit gymnastics coach Roger Harrell and www.drillsandskills.com

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

Post time to comments.

Compare to 050506.

Mike Burgener named head coach for Pan American Championship Team. Congratulations, Coach!!

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 050528.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 050304.

Art De Vany offers theoretical, even brilliant, foundations for CrossFit type programming and successes.

Rest Day

5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-ups

Thanks to Richard Owen for this workout introduced with this thread.

Post time to comments.

Front lever pull-ups, Cisco Gonzalez, Head Boys Coach, MEGA Gymnastics – courtesy of Roger Harrell and “Drills and Skills”.

“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.

Compare to 050514.

“Military PT tests traditionally include timed pull-ups, push-ups, sit-ups, and running as distinct test elements. If instead, the separate test elements were combined into a single timed effort, the original test and sought after capacity would be preserved while simultaneously a new broader capacity would be encouraged and developed.”

• Greg Glassman

30 rounds of:
Right-arm dumbbell snatch, 1rep
Left-arm dumbbell snatch, 1 rep
1 Weighted dumbbell pull-up

Don't change dumbbell mid-round. Post loads for all thirty rounds and their sum for score to comments.

One Armed Pull-ups, Cisco Gonzalez, Head Boys Coach, MEGA Gymnastics courtesy of Roger Harrell and "Drills and Skills".

Rest Day

Handstand tips from Sanjuan Jones.

Clean 1-1-1-1-1-1-1 reps.
Run 1 mile

Post loads and run time to comments.