Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 strict ring dips

Men: 165 lb.
Women: 110 lb.

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Post rounds completed to comments.

Related content:
• The Squat Snatch
• The Ring Dip

Scaling
This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the ring dips so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 assisted ring dips

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
7 squat snatches
14 knee push-ups

Men: 95 lb.
Women: 65 lb.

Rest Day

"Strong Communities: How CrossFit is creating connections in an era of isolation," The Frederick News-Post.

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

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Compare to 170718.

Related content:
• The Snatch Balance

Scaling
The snatch balance allows strong, fast, experienced athletes to push themselves under loads that exceed their best snatches. Experienced athletes should lift as heavy as possible and work toward a PR. New athletes should use light loads and slightly larger sets to focus on speed and positioning.

Beginner Option
Overhead squat 3-3-3 reps
Behind the neck jerk 1-1-1 reps
Snatch balance 1-1-1 reps

18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

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Related content:
• The Thruster
• The Power Snatch
• The Toes-to-Bar

Scaling
This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Hanging leg raises

Men: 55 lb.
Women: 45 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Hanging knee raises

Men: 45 lb.
Women: 35 lb.

Hang power clean 3-3-3-3-3-3-3 reps

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Related content:
• The Hang Power Clean

Scaling
Most athletes should be able to perform this workout as prescribed. Newer athletes should start light and increase the weight if mechanics are sound. More experienced athletes should lift as heavy as possible for 3 reps.

Rest Day

"‘On the Geaux’: How a Playground on a Truck Brings Joy," The Pew Charitable Trusts.

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7 rounds for time of:
10 burpees
20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

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Related content:
• The Burpee
• The Sit-Up

Scaling
This gymnastics couplet is meant to be performed at high intensity. Reduce the number of reps and the height of the target to ensure you can complete each round in fewer than 2 minutes.

Intermediate Option
7 rounds for time of:
8 burpees
15 sit-ups

Beginner Option
7 rounds for time of:
5 burpees to a target 3 inches above your max reach
10 sit-ups

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

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Compare to 161125.

Related content:
• Running Workshop: Warm Up

Scaling
Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner Option
Run 600 m

Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

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Post rounds completed to comments.

Compare to 131128.

Related content:
• The Push-Up
• The Air Squat

Scaling
This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
15 knee push-ups
35 squats

Rest Day

"Heart disease risk haunting you? Lifting weights might help," The Economic Times.

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Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches

Men: 185 lb.
Women: 125 lb.

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Post rounds completed to comments.

Related content:
• The Strict Muscle-Up
• The Snatch

Scaling
This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-ups so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
5 assisted muscle-ups
4 squat snatches

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 assisted pull-ups
5 assisted dips
4 squat snatches

Men: 95 lb.
Women: 65 lb.

Deadlift 5-5-5-5-5 reps

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Compare to 171115.

Related content:
• The Deadlift

Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

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Compare to 130611.

Related content:
• The Kettlebell Snatch

Scaling
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.

Intermediate Option
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

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

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Rest Day

"The case against carbohydrates gets stronger," Los Angles Times.

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Thruster 5-5-5-5-5 reps

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Compare to 160917.

Related content:
• The Thruster

Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

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Post total number of toes-to-bars completed to comments.

Related content:
• Toes-to-Bar Progression

Scaling
In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.

Intermediate Option
5 2-minute rounds of:
12-cal. row
Max strict toes-to-bars
Rest 2 minutes

Beginner Option
5 2-minute rounds of:
10-cal. row
Max strict hanging knee raises
Rest 2 minutes

5 rounds for time of:
15 hang squat cleans
30 push-ups

Men: 135 lb.
Women: 95 lb.

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Compare to 091015.

Related content:
• The Hang Clean
• The Push-Up

Scaling
This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.

Intermediate Option
5 rounds for time of:
10 hang squat cleans
20 push-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
5 rounds for time of:
10 hang squat cleans
15 knee push-ups

Men: 75 lb.
Women: 55 lb.

Rest Day

"'Contradictory': NSW government tackling obesity while taking junk food cash," The Sydney Morning Herald.

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Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Related content:
• The Front Squat
• Front Squat Development With Pat Sherwood

Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Front squat 3-3-3-2-2-1-1-1 reps

Wade

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

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U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option
For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips
Then, run 800 meters

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

Men: 135 lb.
Women: 95 lb.

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Post your choice of girl and time and load to comments.

If you completed 180613, choose the other.

Related content:
• The Power Clean and Push Jerk
• The Power Snatch

Scaling
Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
OR
30 snatches for time

Men: 115 lb.
Women: 75 lb.

Beginner Option
30 clean and jerks for time
OR
30 snatches for time

Men: 75 lb.
Women: 55 lb.

Rest Day

"Saudi Arabia’s first CrossFit community of women," Al Arabiya.net

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10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

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Related content:
• Rowing

Scaling
Newer athletes should reduce the number of rounds but can maintain the same interval structure. Intermediate athletes can complete this workout as prescribed.

Beginner Option
5 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 135-lb. OHS, 30-in. box
Women: 95-lb. OHS, 24-in. box

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Related content:
• The Overhead Squat
• The Box Jump

Scaling
Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.

Intermediate Option
21-15-9 reps for time of:
Overhead squats
Box jumps

Men: 115-lb. OHS, 30-in. box
Women: 75-lb. OHS, 24-in. box

Beginner Option
15-12-9 reps for time of:
Overhead squats
Box jumps or step-ups

Men: 65-lb. OHS, 24-in. box
Women: 45-lb. OHS, 20-in. box

4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

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Related content:
• The Walking Lunge
• The GHD Sit-up
• The Kipping Pull-up

Scaling
Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Newer athletes should steer clear of the GHD in this workout.

Intermediate Option
4 rounds for time of:
100-ft. walking lunge
20 GHD sit-ups
20 pull-ups

Beginner Option
3 rounds for time of:
50-ft. walking lunge
15 sit-ups
15 assisted pull-ups

Rest Day

"EDITORIAL: New Jersey trying to make dietary advice illegal," NJBiz.com

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Shoulder press 3-3-3-3-3-3-3 reps

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Compare to 160423.

Related content:
• The Shoulder Press
• From the vault: WOD 120924 Demo With CrossFit Advantage

Scaling
Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading.

Karen

For time:
150 wall-ball shots

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

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Post time to comments.

Compare to 170105.

Related content:
• The Wall Ball
• Scaling "Karen" With CrossFit X-treme Athletics

Scaling
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Intermediate Option
For time:
150 wall-ball shots

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

Beginner Option
For time:
50 wall-ball shots

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

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

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Post time to comments.

Compare to 140924.

Related content:
• The Sumo Deadlift High Pull

Scaling
This workout calls for continuous movement with little or no rest. Reduce the reps and loading on the high pulls and burpees in order to maintain a steady pace. Intermediate athletes can complete this workout as prescribed.

Beginner Option
3 rounds for time of:
Run 400 meters
12 sumo deadlift high pulls
6 burpees, jumping over the barbell

Men: 45-lb. SDHP
Women: 35-lb. SDHP

Rest Day

"Getting fit when living with cancer," BBC News.

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