Friday 240329
Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
♀ 95 lb
♂ 135 lb
Post your workout choice, time, and load to comments.
Compare to 230207.
Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.
Intermediate option:
30 clean and jerks for time
OR
30 snatches for time
♀ 75 lb
♂ 115 lb
Beginner option:
30 clean and jerks for time
OR
30 snatches for time
♀ 55 lb
♂ 75 lb
Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.
Monday 230807
Grace
30 clean and jerks for time
♀ 95 lb ♂ 135 lb
Record scores to the CrossFit App.
Compare to 230207.
Scaling:
Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all 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
♀ 75 lb ♂ 115 lb
Beginner Option:
30 clean and jerks for time
♀ 55 lb ♂ 75 lb
Sunday 230416
3 rounds, each for time of:
15 clean and jerks
30-calorie bike
Rest 2:00
♀ 85 lb ♂ 125 lb
Post each round time to comments.
Scaling:
Today we have a slightly lighter barbell than Grace. Beginners should look back to last month’s Grace effort and load the bar appropriately.
Intermediate Option:
3 rounds, each for time of:
15 clean and jerks
30-calorie bike
Rest 2:00
♀ 65 lb ♂ 95 lb
Beginner Option:
3 rounds, each for time of:
10 clean and jerks
20-calorie bike
Rest 2:00
♀ 45 lb ♂ 65 lb
Tuesday 230207
Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
♀ 95 lb ♂ 135 lb
Post your workout choice, time, and load to comments.
Compare to 200715.
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
♀ 75 lb ♂ 115 lb
Beginner Option:
30 clean and jerks for time
OR
30 snatches for time
♀ 55 lb ♂ 75 lb
Thursday 220728
Grace
30 clean and jerks for time
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 160206.
Scaling
Grace is one 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
♀ 75 lb ♂ 115 lb
Beginner Option
30 clean and jerks for time
♀ 55 lb ♂ 75 lb
Saturday 211002
Heavy Grace
30 clean and jerks for time
Pick a load that is heavier than the last time you performed Grace.
Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.
Post time and load to comments.
Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.
Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.
Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.
Sunday 210704
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
♀ 95 lb. ♂ 135 lb.
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward, and reload the barbell for the next round.
Post rounds completed to comments.
Compare to 160614.
Scaling:
This is another longer-style workout, but this one involves unloading and carrying equipment forward — grunt work. Similar to Grace, the barbell should be loaded so you can perform multiple reps unbroken. Newer athletes should reduce the duration.
Intermediate Option:
Complete as many rounds as possible in 60 minutes of:
17 power cleans
75 squats
♀ 85 lb. ♂ 115 lb.
Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
Beginner Option:
Complete two rounds of:
17 power cleans
75 squats
♀ 55 lb. ♂ 75 lb.
Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
Monday 200817
Wednesday 200715
Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
♀ 95 lb. ♂ 135 lb.
Post your workout choice, time, and load to comments.
Compare to 181110.
Sunday 190113
Grace
30 clean and jerks for time
Men: 135 lb.
Women: 95 lb.
Squat clean each rep.
Post time to comments | Compare to 181110 (similar)
Saturday 181110
Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
Men: 135 lb.
Women: 95 lb.
Scroll for scaling options.
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.
Wednesday 180613
Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time
Men: 135 lb.
Women: 95 lb.
Scroll for scaling options.
Post your choice of girls and time and load to comments.
Compare to 160403.
Related:
• CrossFit WOD 180613 Tips With Rory McKernan
• Emily Abbott Does Isabel
Scaling
Grace and Isabel are 2 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.
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.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180417 Tips With Tyson Oldroyd
• The Power Snatch
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.
Friday 170602
Related content:
• CrossFit WOD 170602 With James Hobart
• The Power Clean
• The Push Jerk
Tuesday 170131
Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories
Rest 3 minutes between rounds.
Post calories rowed each round to comments.
Wednesday 170104
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 160111.
Related content:
• CrossFit WOD 170104 with Pat Sherwood
• The CrossFit Total
• CrossFit Total with Cary Hair - WOD 120219
Wednesday 160217
Rest Day
Mason’s 35-lb. Grace - [ video ]
"My 8-year old watched the Brooke Wells one and then thought he should do it"
-Ben Alderman
Sunday 150104
Grace
135-lb. clean and jerks, 30 reps
Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.
Compare to 090508.
CrossFit Games to re-air on ESPN Sunday from 11 a.m to 5 p.m. PT.
Thursday 140821
Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold
This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.
Post rounds completed to comments.
"Amazing Grace" - CrossFit Journal [article]
Coaching the thruster with Cameron Soden - [video]
Monday 140728
Double Grace
For time:
135-lb. clean and jerk, 60 reps
Post time to comments.
Saturday 140719
Weapons-Grade: Grace with Dan Bailey - [video]
Deliver Fitness, Not Diagnosis - CrossFit Journal article [pdf]
Wednesday 140507
Bob Harper's Grace - video [ipod] [mov] [HD mov]
Monday 130624
Rest Day
"Hope For Cures with Emma Grace" - [video]
"Unknown Mathematician Proves Elusive Property of Prime Numbers" by Erica Klarreich, Wired.
Monday 130225
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Compare to 111109.
Karianne Dickson does "Grace" - video [wmv] [mov] [HD mov]
"On Elegance" by Pat Sherwood, CrossFit Journal article [pdf]
Saturday 120331
300 pound "Grace" by Rob Orlando - video [wmv] [mov] [HD mov]
WOD Demo at CrossFit Central London - video [wmv] [mov]
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