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CrossFitWOD  CrossFit.com Workout of the Day

Wednesday 180725
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups
Men: 135 lb.
Women: 95 lb.
Post time to comments.
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Scaling
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.
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Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups
Men: 115 lb.
Women: 75 lb.
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Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups
Men: 65 lb.
Women: 45 lb.
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#CrossFit @CrossFitTraining @RoryMcKernan

Monday 180723
Run 15,000 meters
Post time to comments.
Compare to 080730.
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Scaling
This is a long run. Reduce the distance as needed, but keep it in the slow, long-distance domain. Intermediate athletes should pick a distance that will take 40-50 minutes to complete. Beginners should run/jog for 30-40 minutes.
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Intermediate Option
Run 10,000 meters
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Beginner Option
Run 5,000 meters
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#CrossFit @CrossFitTraining @RoryMcKernan

Sunday 180722
Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope
Post rounds completed to comments.
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Scaling
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.
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Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft. rope
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Beginner Option
Complete as many rounds as possible in 10 minutes of:
7 knee push-ups
1 rope climb, lying to standing
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#CrossFit @CrossFitTraining @RoryMcKernan

Saturday 180721
10 1-minute rounds of:
25 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Post number of clean and jerks completed each round to comments.
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Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
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Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
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Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 95 lb.
Women: 65 lb.
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#CrossFit @CrossFitTraining @RoryMcKernan

Thursday 180719
Erin
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
Men: 40-lb. dumbbells
Women: 25-lb. dumbbells
Post time to comments.
Compare to 120211.
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Scaling
Reduce the weight and reps of the split cleans. Modify the pull-ups so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.
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Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
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Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows
Men: 20-lb. dumbbells
Women: 15-lb. dumbbells
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#CrossFit @CrossFitTraining @RoryMcKernan

Wednesday 180718
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time
Post loads and time in L-sit holds to comments.
Compare to 161211.
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Scaling
This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first few sets to build up to a comfortable weight and modify the L-sit to a similar static hold that can be maintained for at least 20 seconds.
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Beginner Option
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max tuck hold for time
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#CrossFit @CrossFitTraining @RoryMcKernan

Tuesday 180717
7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Post time to comments.
Compare to 140515.
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Scaling
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.
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Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups
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Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups
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#CrossFit @CrossFitTraining @RoryMcKernan

Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 170127.
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Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
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#CrossFit @CrossFitTraining @RoryMcKernan

Saturday 180714
4 rounds for time of:
50-ft. overhead walking lunge
25 GHD sit-ups
Men: 135 lb.
Women: 95 lb.
Post time to comments.
Compare to 150304.
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Scaling
Both exercises in this workout challenge the midline. The overhead lunge should be relatively heavy, possibly requiring 2-3 sets to reach the full distance each round. Avoid the GHD on this one if you don’t have previous exposure to it.
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Intermediate Option
4 rounds for time of:
50-ft. overhead walking lunge
15 GHD sit-ups
Men: 115 lb.
Women: 75 lb.
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Beginner Option
4 rounds for time of:
50-ft. overhead walking lunge
20 sit-ups
Men: 45 lb.
Women: 35 lb.
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#CrossFit @CrossFitTraining @RoryMcKernan

Friday 180713
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
Post time to comments.
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Scaling
This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.
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Beginner Option
For time:
1,000-m row
800-m run
1,000-m row
800-m run
1,000-m row
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#CrossFit @CrossFitTraining @RoryMcKernan

Wednesday 180711
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
Men: 55-lb. dumbbell
Women: 40-lb. dumbbell
Post time to comments.
Compare to 151204.
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Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.
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Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
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Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups
Men: 20-lb. dumbbell
Women: 15-lb. dumbbell
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#CrossFit @CrossFitTraining @RoryMcKernan

Tuesday 180710
5 rounds for time of:
5 deadlifts
10 burpees
Men: 275 lb.
Women: 185 lb.
Post time to comments.
Compare to 120819.
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Scaling
This couplet should be relatively heavy, yet still fast paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so that you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.
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Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees
Men: 225 lb.
Women: 155 lb.
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Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees
Men: 135 lb.
Women: 95 lb.
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#CrossFit @CrossFitTraining @RoryMcKernan

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