Thursday 181213

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

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Related content:
Rowing
The Thruster
The Kipping Pull-Up


Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 35 lb.
Women: 22 lb.

Beginner Option
For time:
800-meter row
35 thrusters
20 assisted pull-ups

Men: 22 lb.
Women: 12 lb.

Wednesday 181212

Deadlift 10-10-10-10-10 reps

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Related content:
Simplifying the Deadlift With Coach Glassman
The Deadlift


Scaling
Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes should start light and add weight as they are comfortable. For those athletes, the early sets can be used to drill mechanics as they build toward heavier final sets that challenge strength.

Monday 181210

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box

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Related content:
The Medicine-Ball Clean
• Read: Medicine-Ball Cleans


Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.

Intermediate Option
40-30-20-10-5 reps for time of:
Medicine-ball cleans
Box jumps

Men: 14-lb. ball, 20-in. box
Women: 10-lb. ball, 15-in. box

Beginner Option
30-20-15-10-5 reps for time of:
Medicine-ball cleans
Box jumps

Men: 10-lb. ball, 12-in. box
Women: 6-lb. ball, 8-in. box

Sunday 181209

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

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Related content:
The Split Jerk
Footwork in the Split With Chad Vaughn


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

Saturday 181208

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

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

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Related content:
The Dumbbell Snatch
The Kipping Toes-to-Bar


Scaling
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Intermediate Option
3 rounds for time of:
30 dumbbell snatches
30 hanging leg raises

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

Beginner Option
3 rounds for time of:
30 dumbbell snatches
30 hanging knee raises

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

Thursday 181206

For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

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

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Related content:
Rowing Course: Body Position
The Wall Ball


Scaling
Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow your to perform relatively large sets so you can get back on the rower.

Intermediate Option
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

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

Beginner Option
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots

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

Wednesday 181205

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
5 strict muscle-ups

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Related content:
The GHD Sit-Up
The Strict Muscle-Up


Scaling
Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the muscle-up modifications.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
15 GHD sit-ups
5 assisted muscle-ups

Beginner Option
Complete as many rounds as possible in 12 minutes of:
15 sit-ups
5 assisted pull-ups
5 assisted dips

Tuesday 181204

Overhead squat 3-3-3-3-3 reps

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Related content:
• From the vault: WOD 130105 Demo With CrossFit Mayhem


Scaling
Most athletes can complete this workout as prescribed. Ideally, each set will be as heavy as possible for 3 reps. Newer athletes should start light and spend ample time drilling overhead-squat mechanics.

Sunday 181202

For time:
Run 800 meters
Then, 10 rounds of the couplet:
   10 handstand push-ups
   10 single-leg squats
Then, run 800 meters

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Related content:
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
The Pistol


Scaling
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.

Intermediate Option
For time:
Run 800 meters
Then, 10 rounds of the couplet:
6 handstand push-ups
10 assisted single-leg squats
Then, run 800 meters

Beginner Option
For time:
Jog 400 meters
Then, 10 rounds of the couplet:
10 knee push-ups
10 squats
Then, jog 400 meters

Saturday 181201

Eva

5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 32-kg kettlebell
Women: 24-kg kettlebell

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Related content:
The American Kettlebell Swing
The Kipping Pull-Up


Scaling
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

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

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups

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

Friday 181130

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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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.

Wednesday 181128

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

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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

Tuesday 181127

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.

Monday 181126

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.

Sunday 181125

Rest Day


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

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Saturday 181124

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

Friday 181123

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

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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

Thursday 181122

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

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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

Wednesday 181121

Rest Day


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

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Tuesday 181120

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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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.

Monday 181119

Deadlift 5-5-5-5-5 reps

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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.

Sunday 181118

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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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

Saturday 181117

Rest Day


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

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Friday 181116

Thruster 5-5-5-5-5 reps

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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.

Thursday 181115

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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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

Wednesday 181114

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

Men: 135 lb.
Women: 95 lb.

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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.

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