CrossFit.com: WODs

Monday 180430

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

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Compare to 140324.

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

Sunday 180429

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

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Compare to 170920.

Scaling
Most athletes will be able to perform this workout as prescribed. The number of reps decreases as movements become more complicated, which will help newer athletes become comfortable with squat snatches.

Saturday 180428

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

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Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

Friday 180427

Rest Day

"The Mediterranean Diet’s Fight Against Frailty," JAMA Network.

Post thoughts to comments.

Thursday 180426

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

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

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Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Wednesday 180425

10 rounds, each for time:
5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

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Scaling
Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

Beginner Option
7 rounds, each for time:
5-10-15-yard shuttle sprint

Tuesday 180424

Otis

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

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U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.

Monday 180423

Rest Day

"Is the staggeringly profitable business of scientific publishing bad for science?" The Guardian.

Post thoughts to comments.

Sunday 180422

AGOQ Workout 4

Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches

Men: 165 lb.
Women: 115 lb.

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Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches

Men: 95 lb.
Women: 65 lb.

Saturday 180421

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

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

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Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

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

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

Friday 180420

AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

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Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.

Thursday 180419

Rest Day

"The Corruption of Evidence Based Medicine — Killing for Profit," Medium.

Post thoughts to comments.

Wednesday 180418

Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row

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Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 knee push-ups
15 sit-ups
20-cal. row

Tuesday 180417

7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

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Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

Intermediate Option
7 rounds for time of:
5 power snatches
1 sub-0:50 200-m sprint

Men: 115 lb.
Women: 80 lb.

Beginner Option
5 rounds for time of:
5 power snatches
1 sub-1:00 200-m sprint

Men: 65 lb.
Women: 45 lb.

Monday 180416

21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)

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Scaling
This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

Sunday 180415

Rest Day

"Food Stamps Shouldn’t Pay for Junk," The Wall Street Journal.

Post thoughts to comments.

Saturday 180414

21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

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Compare to 140922.

Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups

Men: 45 lb.
Women: 35 lb.

Friday 180413

Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

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Scaling
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Intermediate Option
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
2 rope ascents, 15-ft. rope
Run 400 meters
15 push-ups

Beginner Option
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
3 rope climbs, lying to standing
Run 400 meters
15 knee push-ups

Thursday 180412

Deadlift 3-3-3-3-3 reps

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Compare to 171104.

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Wednesday 180411

Rest Day

"Doctors Urge Elite Academy to Expel a Member Over Charges of Plagiarism," The New York Times.

Post thoughts to comments.

Tuesday 180410

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups

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

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Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

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

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

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

Monday 180409

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

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Post reps for both exercises in all rounds.

Compare to 131104.

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Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option
5 rounds for max reps of:
Push-ups
Ring rows

Sunday 180408

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

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Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

Saturday 180407

Rest Day

"Preventive care doesn’t save money, bankruptcies aren’t widely caused by lack of insurance, and FQHCs," Seliger and Associates Grant Writing.

Post thoughts to comments.

Friday 180406

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

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Compare to 170409.

Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Thursday 180405

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

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Compare to 161208.

Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Wednesday 180404

Thruster 3-3-3-3-3-3-3 reps

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Compare to 151224.

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Tuesday 180403

Rest Day

"Hospital eliminates sales of sugar-sweetened drinks," Local DVM News.

Post thoughts to comments.

Monday 180402

Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

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Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

Sunday 180401

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

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Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute