Saturday 180421

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

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

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Post rounds completed to comments.


Related:
CrossFit WOD 180421 Tips With Pat Sherwood
The Handstand Walk


Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

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

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

Friday 180420

AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

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Post time to comments.


Related:
CrossFit WOD 180420 Tips With Pat Sherwood
The Chest-to-Bar Pull-Up
The Power Clean


Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.

Wednesday 180418

Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row

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Post rounds completed to comments.


Related:
CrossFit WOD 180418 Tips With Tyson Oldroyd
The Push-Up
The Sit-Up


Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 knee push-ups
15 sit-ups
20-cal. row

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.

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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.

Monday 180416

21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)

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Post time to comments.


Related:
CrossFit WOD 180416 Tips With Tyson Oldroyd
The Triple-Under


Scaling
This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

Sunday 180415

Rest Day


"Food Stamps Shouldn’t Pay for Junk," The Wall Street Journal.

Post thoughts to comments.

Saturday 180414

21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

Scroll for scaling options.
Post time to comments.

Compare to 140922.


Related:
CrossFit WOD 180414 Tips With Tyson Oldroyd
The Overhead Squat


Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups

Men: 45 lb.
Women: 35 lb.

Friday 180413

Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

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Post rounds completed to comments.


Related:
CrossFit WOD 180413 Tips With Tyson Oldroyd
The J-Hook Rope Climb


Scaling
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Intermediate Option
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
2 rope ascents, 15-ft. rope
Run 400 meters
15 push-ups

Beginner Option
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
3 rope climbs, lying to standing
Run 400 meters
15 knee push-ups

Thursday 180412

Deadlift 3-3-3-3-3 reps

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Post loads to comments.

Compare to 171104.


Related:
CrossFit WOD 180412 Tips With Tyson Oldroyd
The Deadlift


Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Tuesday 180410

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups

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

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180410 Tips With Emily Abbott
The Wall Ball
Rowing Course: Body Position
The GHD Sit-Up


Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

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

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

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

Monday 180409

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

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Post reps for both exercises in all rounds.

Compare to 131104.


Related:
CrossFit WOD 180409 Tips With Emily Abbott
The Bench Press

--
Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option
5 rounds for max reps of:
Push-ups
Ring rows

Sunday 180408

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge

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Post rounds completed to comments.


Related:
CrossFit WOD 180408 Tips With Emily Abbott
The Handstand Walk
The Walking Lunge


Scaling
This couplet pairs a difficult movement with an easier movement. The lunges will tax you metabolically while your arms and shoulders recover from the handstand walks. Pick a modification for the handstand walk that still requires you to get inverted and place weight on your hands.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk (10 attempts max, then move on)
100-ft. walking lunge

Beginner Option
Complete as many rounds as possible in 12 minutes of:
50-ft. bear crawl
50-ft. walking lunge

Friday 180406

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 170409.


Related:
CrossFit WOD 180406 Tips With Emily Abbott
The Kipping Toes-to-Bar


Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Thursday 180405

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post time to comments.

Compare to 161208.


Related:
CrossFit WOD 180405 Tips With Emily Abbott
The Power Clean
Kipping Ring Dip


Scaling
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option
15-12-9 reps for time of:
Cleans
Ring dips

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Cleans
Push-ups

Men: 75 lb.
Women: 55 lb.

Wednesday 180404

Thruster 3-3-3-3-3-3-3 reps

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Compare to 151224.


Related:
CrossFit WOD 180404 Tips With Emily Abbott
The Thruster


Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Tuesday 180403

Rest Day


"Hospital eliminates sales of sugar-sweetened drinks," Local DVM News.

Post thoughts to comments.

Monday 180402

Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Post rounds completed to comments.


Related:
CrossFit WOD 180402 Tips With Adrian Bozman
The Kipping Pull-Up
The Sumo Deadlift High Pull


Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

Sunday 180401

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scroll for scaling options.

Post reps completed to comments.


Related:
CrossFit WOD 180401 Tips With Adrian Bozman
The Shoulder Press
The Front Squat
The Deadlift


Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute

Saturday 180331

5 rounds for time of:
Swim 200 meters
Rest 2 minutes

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Post time to comments.
Compare to 160430.


Related:
CrossFit WOD 180331 Tips With Adrian Bozman
Torpedo School


Scaling
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option
5 rounds for time of:
Swim 150 meters
Rest 2 minutes

Beginner Option
5 rounds for time of:
Swim 100 meters
Rest 2 minutes

Thursday 180329

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

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Post loads to comments.
Compare to 150120.


Related:
CrossFit WOD 180329 Tips With Adrian Bozman
The Power Snatch
The Snatch Balance
The Snatch


Scaling
This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Wednesday 180328

Tama

For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

Scroll for scaling options.

Post time to comments.


Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.


Related:
CrossFit WOD 180328 Tips With Adrian Bozman

Scaling
This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Intermediate Option
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 75/55 lb.
400-meter single-arm barbell farmers carry, 75/55 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 75/55 lb.
200-meter single-arm barbell farmers carry, 95/65 lb.

Beginner Option
For time:
400-meter single-arm barbell farmers carry, 35/22 lb.
31 sit-ups
31 knee push-ups
31 front squats, 35-/22 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.
31 sit-ups
31 knee push-ups
31 hang power cleans, 55/35 lb.
200-meter single-arm barbell farmers carry, 55/35 lb.

Tuesday 180327

For time:
100 wall-ball shots

Men: 30-lb. ball to 10-ft. target
Women: 20-lb. ball to 9-ft. target

Scroll for scaling options.

Post time to comments.
Compare to 150828.


Related:
CrossFit WOD 180327 Tips With Rory McKernan
The Wall Ball


Scaling
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate Option
For time:
100 wall-ball shots

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

Beginner Option
For time:
75 wall-ball shots

Men: 10-lb. ball
Women: 6-lb. ball

Sunday 180325

Hang power snatch 3-3-3-3-3 reps

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Post loads to comments.
Compare to 161207.


Related:
CrossFit WOD 180325 Tips With Rory McKernan
The Hang Power Snatch


Scaling
The hang power snatch is a great way to simplify the full squat snatch and practice just the second and third pulls of the lift. All skill levels can complete this workout as written.

Saturday 180324

Deadlift 5-5-3-3-3-1-1-1-1 reps

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Post loads to comments.
Compare to 170308.


Related:
CrossFit WOD 180324 Tips With Rory McKernan
The Deadlift


Scaling
The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

Friday 180323

Workout 18.5      

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Read the scorecard for full event details.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open

Scroll for scaling options.   

Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

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