6 rounds for time of:
14/18-calorie row
30-foot sandbag carry

♀ 100 lb
♂ 150 lb

Post time to comments

Scaling:
Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, hold two kettlebells or dumbbells in the front-rack position and walk the same distance.

Intermediate option:
6 rounds for time of:
12/15-calorie row
30-foot sandbag carry

♀ 70 lb
♂ 100 lb

Beginner option:
6 rounds for time of:
8/10-calorie row
30-foot plate carry

♀ 25-lb plate
♂ 45-lb plate

Resources:
Rowing Technique Tips
Sandbag Training

Find a gym near you:
View the CrossFit map

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.
Compare to 211127.

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Scaling:
Watch “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

10 200-m sandbag runs

Rest as needed between efforts.

♀ 20 lb ♂ 30 lb

Post best and worst times to comments.

---

Scaling:
Carry a weight for these efforts if you’re able to complete the distance without dropping it.

Intermediate Option:
10 200-m sandbag runs

Rest as needed between efforts.

♀ 10 lb ♂ 20 lb

Beginner Option:
5 200-m medicine-ball runs

Rest as needed between efforts.

♀ 4 lb ♂ 6 lb

For time:
Move 700 lb of odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 700 lb.

Post time and type of objects moved to comments.
Compare to 150723.

---

Scaling:
Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement.

Beginner Option:
For 8 minutes:
Move odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate as much weight as possible in 8 minutes.

Half Collin
3 rounds for time of:

400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Post time to comments.
Compare to 101121 (similar).

---

Scaling:
Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.

Intermediate Option:
3 rounds for time of:
400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Beginner Option:
3 rounds for time of:
400-m run
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb press, 12-in box, 22-lb SDHP
♂ 45-lb press, 20-in box, 35-lb SDHP

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.

---

Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

Larry
21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

Post time to comments.

---

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

Complete as many rounds as possible in 10 minutes of:

10 box jumps
10 cleans

♀ 24-in. box ♂ 30-in. box

Use a heavy sandbag, ball, or other odd object for the cleans. Post rounds completed to comments.

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.
Post rounds completed to comments.

---

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

---

Related:
• CrossFit WOD 180220 Tips With Rory McKernan
• The Power Clean

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Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

2017 Regional Event 6

For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans.

Post time to comments.

---

Related content:
• CrossFit WOD 170528 With Adrian Bozman
• Odd-Object Lesson

Horton

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

For time:
Move 700 lb. of odd objects 50 yards and back again

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth.

Post time and type of objects moved to comments.

Watch live coverage of the CrossFit Games on Games.CrossFit.com and ESPN3.

Servais

For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells

Post time to comments.

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Kristan Clever 24:09 (35lb bag, 85lb PP, 24" box, 65lb SDHP), Rebecca Voigt 24:36 (35lb bag, 85lb PP, 24" box, 65lb SDHP), Carey Kepler 25:13 (40lb bag, 85lb PP, 24" box, 65lb SDHP), Lisa Thiel 26:28 (40lb bag, 85lb PP, 24" box, 65lb SDHP), E.C. Synkowski 34:23 (37lb bag + 20lb vest, 83lb PP, 24" box, 65lb SDHP), Heather Bergeron 35:14 (51lb bag, 83lb PP, 24" box, 65lb SDHP).
Post time to comments.

Carey Kepler and Lisa Thiel on today's WOD - video [wmv] [mov]

E.C. Synkowski and Heather Bergeron on today's WOD - video [wmv] [mov]

Rest Day

"Training with the Pitmaster: WOD Implementation" with John Hackleman, CrossFit Journal preview video [wmv] [mov]

"Iceland Annie at the 2010 Games" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

The final heats of Individual Event 4, Sandbag move, at the 2010 CrossFit Games:
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4 - video [wmv] [mov]

Antonio Bazzini, La Ronde des Lutins, Op. 25, by Itzhak Perlman.

David Foster Wallace - On Life and Work.

"Taser Adds Mobile Phone Monitoring Tool to Its Arsenal" by Chris Lefkow. See also the Protector promo video.

Post thoughts to comments.

Rest Day

"Heavy Days" with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]

Iceland Annie at the European Regionals - video [wmv] [mov]

Mozart - Linz Symphony I - Kammerphilharmonie Graz - Achim Holub, conductor.

James Thurber - "The Greatest Man in the World"

Rob Orlando 1,000lb Tire Flip - video [wmv] [mov]

The Evolution of Privacy on Facebook by Matt McKeon.

Post thoughts to comments.

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Post rounds and fractions of rounds completed to comments.

"The Triage Concept" with Pat Sherwood, a CrossFit Journal preview video [wmv] [mov]

The Sandbag Workout from the 2010 CrossFit Games Carolina Sectionals, by CrossFit Again Faster - video [wmv] [mov]

Rest Day

"Training with Jimmy Baker: CrossFit After Cancer" Part 1, CrossFit Journal Preview - video [wmv] [mov]

"Resurrection" - Michael Yon

Post thoughts to comments.

For time:

5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups

Post time to comments.

Three to five rounds of:
65 pound Powerclean, 20 reps
400 meter Run
65 pound Powerclean, 20 reps
Rest.

Notes:
1."Sandbag" the first and try to improve the time
on each of two to four subsequent rounds. Not easy.
2. Ladies, children, and neophytes: 65 pounds is a
fit-man's load for this workout. Reduce the weight
if all twenty reps cannot be performed rapidly,
consistently, and with fluidity.

"Any time you try to win everything, you must be willing to lose everything."
- Larry Csonka

Check out "Torson" from the official Salt Lake City 2002 website.
Spend time in the hip - front and back - deep and superficially.
Understanding the hip is the starting point for understanding all of human kinetics.
http://www.saltlake2002.com/x/f/frame.htm?u=/x/m/int/torson/TorsonComplete/TorsonMainNav.html