Sunday 171231
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Post loads and mile time to comments.
Compare to 160930.
Tips and Scaling:
• CrossFit WOD 171231 Tips With Katie Hogan
• Weighted Pull-Up Variations
• Applications of the Support on Rings
Saturday 171230
Complete as many rounds as possible in 12 minutes of:
155-lb. squat snatch, 1 rep
155-lb. clean and jerks, 3 reps
30 double-unders
Post rounds completed to comments.
Friday 171229
3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-ups
Post time to comments.
Tips and Scaling:
• CrossFit WOD 171229 Tips With Katie Hogan
• The Air Squat
• The Ring Push-Up
Thursday 171228
Rest Day
"State slow to fight diabetes amid resistance to prevention," San Francisco Chronicle.
Post thoughts to comments.
Wednesday 171227
The Lyon
5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Post time for each round to comments.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.
He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.
He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.
Tips and Scaling:
• CrossFit WOD 171227 Tips With Katie Hogan
• The Clean
• The Push Jerk
Tuesday 171226
On a 12-minute clock, 4 rounds of:
1 minute of 1.5-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges
Post reps completed for each exercise to comments.
Tips and Scaling:
• CrossFit WOD 171226 Tips With Katie Hogan
• The Kettlebell Snatch
• The Sit-Up
• The Lunge
Monday 171225
Tips and Scaling:
• CrossFit WOD 171225 Tips With Katie Hogan
• The Air Squat
Saturday 171223
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Compare to 141028.
Tips and Scaling:
• CrossFit WOD 171223 Tips With Katie Hogan
• The Clean
• The Bench Press
• The Overhead Squat
Friday 171222
3 rounds for time of:
Row 250 meters
30-lb. dumbbell thrusters, 21 reps
12 chest-to-bar pull-ups
Post time to comments.
Tips and Scaling:
• CrossFit WOD 171222 Tips With Rory McKernan
• The Dumbbell Thruster
• The Kipping Chest-to-Bar Pull-Up
Thursday 171221
Complete as many rounds as possible in 20 minutes of:
10 box jumps, 36-in. box
15 single-arm overhead squats, 50-lb. dumbbell
20 GHD sit-ups
Post rounds completed to comments.
Tips and Scaling:
• CrossFit WOD 171221 Tips With Katie Hogan
• The Dumbbell Overhead Squat
• The GHD Sit-Up
Wednesday 171220
Rest Day
"High Glucose Levels in Pregnancy Tied to Heart Defects in Babies," The New York Times.
Post thoughts to comments.
Tuesday 171219
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 15 reps
15 strict handstand push-ups
Post time to comments.
Tips and Scaling:
• CrossFit WOD 171219 Tips and Scaling With Katie Hogan
• The Deadlift
• The Strict Handstand Push-Up
Monday 171218
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Post time to comments.
Tips and Scaling:
• CrossFit WOD 171218 Tips and Scaling With Katie Hogan
• The Back Squat
• The Rope Climb (Wrapping)
Sunday 171217
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 170125.
Tips and Scaling:
• CrossFit WOD 171217 Tips and Scaling With Katie Hogan
• Pose-Running Drills: Lean and Pull
Friday 171215
Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Post reps for each set to comments.
Compare to 141210.
Tips and Scaling:
• CrossFit WOD 171215 Tips and Scaling With Rory McKernan
• The Clean
• The Push Jerk
Thursday 171214
For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
Post time to comments.
Tips and Scaling:
• CrossFit WOD 171214 Tips and Scaling With Rory McKernan
• The Strict Muscle-Up
• Muscle-Up Transition
Wednesday 171213
Tips and Scaling:
• CrossFit WOD 171213 Tips and Scaling With Rory McKernan
• The Front Squat
Tuesday 171212
Rest Day
"107 cancer papers retracted due to peer review fraud," Ars Technica.
Post thoughts to comments.
Monday 171211
4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps
Post time to comments.
Compare to 150811.
Tips and Scaling:
• CrossFit WOD 171211 Tips and Scaling With Rory McKernan
• Rowing
• The Overhead Squat
Sunday 171210
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Post reps completed for each exercise to comments.
Tips and Scaling:
• CrossFit WOD 171210 Tips and Scaling With Rory McKernan
• The Toes-to-Bar
• The Bar Dip
• The Deadlift
• The Handstand Push-Up
Saturday 171209
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups
Post rounds completed to comments.
Tips and Scaling:
• CrossFit WOD 171209 Tips and Scaling With Rory McKernan
• The Wall Ball
Friday 171208
Rest Day
"France's wild hamsters being turned into 'crazed cannibals' by diet of corn," The Guardian.
Post thoughts to comments.
Thursday 171207
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
Post loads to comments.
Tips and Scaling:
• CrossFit WOD 171207 Tips and Scaling With Rory McKernan
• The Back Squat
• The Shoulder Press
• The Deadlift
Wednesday 171206
4 rounds for time of:
400-m run
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups
Post time to comments.
Tips and Scaling:
• CrossFit WOD 171206 Tips and Scaling With Rory McKernan
• The Push Press
Tuesday 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating
Post rounds completed to comments.
Monday 171204
Rest Day
"'Scary' prediction for U.S. kids: 57% could be obese by age 35," USA Today.
Post thoughts to comments.
Sunday 171203
Clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments or register for the Liftoff and log your score on the leaderboard.
Compare to 161106.
Tips and Scaling:
• CrossFit WOD 171203 Tips and Scaling With Pat Sherwood
• Chad Vaughn, 315-lb. Clean and Jerk
Saturday 171202
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box
Post rounds completed to comments or register for the Liftoff and log your score on the leaderboard.
Tips and Scaling:
• CrossFit WOD 171202 Tips and Scaling With Pat Sherwood
• The Overhead Squat
Friday 171201
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments or register for the Liftoff and log your score on the leaderboard.
Compare to 161104.
Tips and Scaling:
• CrossFit WOD 171201 Tips and Scaling With Pat Sherwood
• The Snatch
• Chad Vaughn, 285-lb. Snatch
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