CrossFit.com: WODs

Tuesday 180731

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

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Post time to comments.

Related:
• The Double-Under
• Read: Stability Now!

Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.

Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches

Men: 65 lb.
Women: 45 lb.

Monday 180730

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

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Post total reps to comments.

Compare to 160121.

Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Sunday 180729

20 rounds for time of:
Swim 50 yards
Rest 30 seconds

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Post time to comments.

Related:
• Read: Torpedo School 2: Learn to Turn

Scaling
If needed, reduce the volume and increase the rest so that you can swim hard on each interval.

Intermediate Option
15 rounds for time of:
Swim 50 yards
Rest 60 seconds

Beginner Option
10 rounds for time of:
Swim 50 yards
Rest 60 seconds

Saturday 180728

Rest Day

"Congress calls for transparency in health funding," The Washington Times.

Post thoughts to comments.

Friday 180727

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

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Scaling
Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.

Intermediate Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

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

Beginner Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Thursday 180726

Split jerk 3-3-3-3-3-3-3 reps

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Compare to 160812.

Scaling
All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.

Wednesday 180725

15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups

Men: 135 lb.
Women: 95 lb.

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Scaling
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.

Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups

Men: 65 lb.
Women: 45 lb.

Tuesday 180724

Rest Day

"Big Pharma is quietly using nonprofits to push opioids," Los Angeles Times.

Post thoughts to comments.

Monday 180723

Run 15,000 meters

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Post time to comments.

Compare to 080730.

Scaling
This is a long run. Reduce the distance as needed, but keep it in the slow, long-distance domain. Intermediate athletes should pick a distance that will take 40-50 minutes to complete. Beginners should run/jog for 30-40 minutes.

Intermediate Option
Run 10,000 meters

Beginner Option
Run 5,000 meters

Sunday 180722

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

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Post rounds completed to comments.

Scaling
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 10 minutes of:
7 knee push-ups
1 rope climb, lying to standing

Saturday 180721

10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

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Post number of clean and jerks completed each round to comments.

Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.
Women: 65 lb.

Friday 180720

Rest Day

"Liver cancer death rates rise 43 percent in U.S., CDC reports," Chicago Tribune.

Post thoughts to comments.

Thursday 180719

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

Men: 40-lb. dumbbells
Women: 25-lb. dumbbells

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Post time to comments.

Compare to 120211.

Related:
• CrossFit WOD 180719 Tips With Rory McKernan
• Read: The Kipping Pull-Up
• From the vault: WOD 120211 Demo With CrossFit Woodbridge

Scaling
Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.

Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

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

Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

Men: 20-lb. dumbbells
Women: 15-lb. dumbbells

Wednesday 180718

Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

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Post loads and time in L-sit holds to comments.

Compare to 161211.

Scaling
This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first few sets to build up to a comfortable weight and modify the L-sit to a similar static hold that can be maintained for at least 20 seconds.

Beginner Option
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max tuck hold for time

Tuesday 180717

7 rounds of:
15 hip-back extensions
3 strict muscle-ups

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Compare to 140515.

Scaling
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups

Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups

Monday 180716

Rest Day

"Seriously, Juice Is Not Healthy," The New York Times.

Post thoughts to comments.

Sunday 180715

Front squat 3-3-3-3-3 reps

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Compare to 170127.

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.

Saturday 180714

4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups

Men: 135 lb.
Women: 95 lb.

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Compare to 150304.

Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.

Intermediate Option
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
4 rounds for time of:
50-ft. overhead walking lunge
20 sit-ups

Men: 45 lb.
Women: 35 lb.

Friday 180713

For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

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Scaling
This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.

Beginner Option
For time:
1,000-m row
800-m run
1,000-m row
800-m run
1,000-m row

Thursday 180712

Rest Day

"Your doctor may not be the best source of nutrition advice," The Washington Post.

Post thoughts to comments.

Wednesday 180711

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

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Post time to comments.

Compare to 151204.

Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.

Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups

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

Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups

Men: 20-lb. dumbbell
Women: 15-lb. dumbbell

Tuesday 180710

5 rounds for time of:
5 deadlifts
10 burpees

Men: 275 lb.
Women: 185 lb.

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Post time to comments.

Compare to 120819.

Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees

Men: 225 lb.
Women: 155 lb.

Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.

Monday 180709

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

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Post rounds completed to comments.

Compare to 170724.

Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats

Men: 65 lb.
Women: 45 lb.

Sunday 180708

Rest Day

"U.S. lawmakers want NIH and CDC foundations to say more about donors," American Association for the Advancement of Science.

Post thoughts to comments.

Saturday 180707

For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 185 lb.
Women: 135 lb.

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Post time to comments.

Scaling
For this workout, worry less about completing it quickly and try for more challenging skills and loads. Pick a modification for the handstand walk that is challenging for you. Reduce the load on the cleans to a point that is heavy but still allows you to tap-and-go for several reps.

Intermediate Option
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time:
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

Men: 95 lb.
Women: 65 lb.

Friday 180706

10 rounds for time of:
Swim 100 yards
Rest 1 minute

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Post time to comments.

Compare to 150802.

Scaling
Choose a distance that you can complete in under two minutes. Less competent swimmers may also extend the rest period.

Intermediate Option
7 rounds for time of:
Swim 100 yards
Rest 2 minutes

Beginner Option
7 rounds for time of:
Swim 50 yards
Rest 2 minutes

Thursday 180705

Front squat 5-5-5-5-5 reps

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Compare to 170730.

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.

Wednesday 180704

Rest Day

"Signaling concern over industry funding, Congress presses for transparency at groups supporting NIH, CDC," Stat News.

Post thoughts to comments.

Monday 180702

Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders

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Post rounds completed to comments.

Scaling
Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this workout should be intensity, not double-under practice.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
200-m row
30 double-unders

Beginner Option
Complete as many rounds as possible in 7 minutes of:
100-m row
30 single-unders

Sunday 180701

Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

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Scaling
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

Beginner Option
Weighted box dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps