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CrossFitWOD  CrossFit.com Workout of the Day

https://journal.crossfit.com/

FRIDAY 171020
5 rounds for time of:
30-yard weighted lunge
60-yard shuttle sprint (5-10-15 yards)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaling this WOD
Select a load for the dumbbells that will allow you to complete the first round of lunges in 2 sets or less. Experiment with where to hold the dumbbells during the warm-up. Holding the dumbbells at the sides will be less challenging than holding them in the front rack. Practice changing direction while running during the warm-up to prepare for the shuttle run. WatchThe Dumbbell Front Rack Lunge and Shuttle Runs from the CrossFit Journal prior to starting the workout.

Beginner
4 rounds for time of:
30-yard weighted lunge
60-yard shuttle sprint (5-10-15 yards)
Men use 25-lb. dumbbells
Women use 15-lb. dumbbells
If you are able to complete the first 2 rounds of lunges without resting, consider increasing the load on the dumbbells for the last 2 rounds.

Intermediate
5 rounds for time of:
30-yard weighted lunge
60-yard shuttle sprint (5-10-15 yards)
Men use 35-lb. dumbbells
Women use 20-lb. dumbbells
If you are able to complete the first 3 rounds without resting, consider increasing the load on the dumbbells for the last 2 rounds. If unable to complete the second round of lunges in less than 3 sets, reduce the load. #CrossFit

THURSDAY 171019
Back squat 10-10-10-10-10 reps

Scaling this WOD
Focus on excellent technique for every set. Beginners should focus on consistent execution instead of load lifted. If you have a previous 10-rep max, try to match this number in the 2nd or 3rd set. Alternatively, select a load that is slightly lower than your 10-rep max and try to perform all sets at this weight. Watch The Back Squat from the CrossFit Journal to review points of performance.

Beginner
Back squat 10-10-10-10-10 reps
Warm up to a weight that is challenging for 10 repetitions but allows for excellent technique. Perform all sets at this weight, focusing on the best possible execution. If you are able to maintain consistent mechanics, note the load and use this as a gauge for future back-squat workouts.

Intermediate
Back squat 10-10-10-10-10 reps
Before beginning this workout, establish your goal weight for each set. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load. #CrossFit

WEDNESDAY 171018
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses
20 jerks
10 push presses
Men use 155-lb. barbell
Women use 105-lb. barbell
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Scaling this WOD
Select push-up and dip options that allow you to complete 10 reps unbroken. If you cannot complete any handstand push-ups, choose an alternative that challenges your upper-body gymnastics strength. Find a load that allows you to complete 10 unbroken push presses in your warm-up. Use this load for all 3 barbell movements. Consider breaking the reps into small sets to avoid failure during each movement. Watch The Bench Press, The Push Jerk and The Push Press before beginning.
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Beginner
30 push-ups on the knees
25 modified dips
20 pike push-ups
15 bench presses
10 jerks
5 push presses
Men use 75-lb. barbell
Women use 55-lb. barbell
If you become unable to perform the push-ups on the knees, modify further by elevating the hands on a box. To allow for larger sets during the ring dips, use more assistance from the legs as you fatigue. Select a hand and foot position for the pike push-ups that allows them to be completed in 5 sets or less. Placing the hands closer to the feet will make the movement more difficult.
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Intermediate
40 push-ups
30 dips
20 handstand push-ups
20 bench presses
15 jerks
10 push presses
Men use 115-lb. barbell
Women use 75-lb. barbell
If you become unable to perform 1 push-up, modify to push-ups on the knees. Should you become unable to perform a handstand push-up, complete the set with pike push-ups. Experiment with the barbell load during your warm-up. If you are confident you can do all 20 bench presses unbroken, consider increasing the load. Keep in mind this workout will create a lot of cumulative fatigue before you reach the barbell! #CrossFit

MONDAY 171016
Complete as many rounds as possible in 20 minutes of:
15 burpees
30/20-calorie row
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Scaling this WOD
Select a number of burpees that you can complete in your warm-up with no rest. Warm up by working on rowing technique. Establish a goal pace to sustain during the workout. If you know your 500-m-row time, try to sustain a pace that is approximately 15 seconds slower. Watch Fixing Common Rowing Errors from the CrossFit Journal.
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Beginner
Complete as many rounds as possible in 15 minutes of:
10 burpees
20/15-calorie row
If you are able to complete the burpees within :30 during the first two rounds, consider performing 12 burpees each round for the remainder of the workout. Increase the calories by 5 if you are finishing the row in less than 1 minute.
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Intermediate
Complete as many rounds as possible in 20 minutes of:
15 burpees
30/20-calorie row
If you need more than 2 breaks to finish the burpees, consider performing the remainder of the workout with 12 burpees per round. If you are unable to complete the row in less than 2 minutes, reduce the distance. #CrossFit

SUNDAY 171015
For time:
4 L-sit rope climbs, 15-foot rope
8 legless rope climbs, 15-foot rope
12 rope climbs, 15-foot rope
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Scaling this WOD
If you are able to perform an L-sit rope climb, attempt this workout as prescribed. If you are unable to perform any of the rope-climb variants as prescribed or if you lose the ability to perform them, use a modification to develop the strength and/or skill where necessary. Watch The Legless Rope Climb, The Rope Climb (Wrapping) and The J-Hook Rope Climb from the CrossFit Journal prior to starting this workout.
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Beginner
For time:
1 minute hanging knee-tuck hold on pull-up bar
8 standing rope pull-ups
12 lay-to-stands
If you are unable to climb a rope, spend time in the warm-up practicing the technique needed to develop a rope climb for future workouts. During the knee-tuck hold, accumulate 1 minute of work. Experiment with extending one or both legs, if able. If you are unable to complete a strict rope pull-up, modify to a rope-climb hold as shown in the video. Use the feet as much or as little as needed. If you are able to achieve a partial or full rope climb, start with one climb and finish with lay-to-stands.
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Intermediate
For time:
2 modified L-sit rope climbs
4 legless rope climbs, 15-foot rope
8 rope climbs, 15-foot rope
If you are able to complete more than one pull off the ground in the L-sit position, climb as far as you are able for each rep. If you become unable to climb, modify to L-sit pulls off the floor as shown in the video. Use 4 pulls for every 1 climb. During the legless climbs, if you cannot climb to the top of the rope, modify the height. If you reach failure during the regular rope climbs, finish the set with lay-to-stands. #crossfit

SATURDAY 171014 
For time:
60 single-leg squats, alternating
50 wall-ball shots
40 box jumps
30 deadlifts
20 power cleans
10 front squats
Men use a 20-lb. ball, a 24-in. box and a 185-lb. barbell
Women use a 14-lb. ball, a 20-in. box and a 125-lb. barbell -
Scaling this WOD
Use your warm-up to experiment with single-leg squats. Choose a variation that allows for 10 unbroken reps at the beginning of the workout. Find a load that allows you to complete 10 unbroken front squats. Use this load for all 3 barbell movements. WatchThe Pistol, The Deadlift, The Power Clean and The Front Squat from the CrossFit Journal prior to starting the workout.

Beginner
For time:
40 single-leg box squats, 20 each side
35 wall-ball shots
30 box jumps
20 deadlifts
15 power cleans
5 front squats
Men use a 12-lb. ball, a 16-in. box and a 95-lb. barbell
Women use an 8-lb. ball, a 12-in. box and a 65-lb. barbell
During the warm-up, experiment with various box heights for the single-leg box squats and box jumps. Use a higher box if you cannot complete 10 single-leg squats without rest. If you are able to complete 10 box jumps with no rest, consider increasing the height of the box.

Intermediate
For time:
40 single-leg squats, alternating
35 wall-ball shots
30 box jumps
20 deadlifts
15 power cleans
5 front squats
Men use a 20-lb. ball, a 24-in. box and a 135-lb. barbell
Women use a 14-lb. ball, a 20-in. box and a 95-lb. barbell
If you become unable to perform a single rep of single-leg squats, consider switching to the beginner variation. If at any point your form deteriorates during the barbell movements, decrease the load. During your warm-up, if you are able to complete 10 consecutive power cleans, consider increasing the weight. #crossfit

THURSDAY 171012
5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Men use 2-pood kettlebell
Women use 1.5-pood kettlebell

Scaling this WOD
Select a load for the kettlebell that allows you to perform the first round of swings in 2 sets or less. Only perform the GHD sit-ups as prescribed if you have completed 50 full-range-of-motion reps in a workout within the past month. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, use AbMat sit-ups. Watch The GHD Back Extension from the CrossFit Journal prior to starting the workout.

Beginner
5 rounds for time of:
15 kettlebell swings
15 AbMat sit-ups
15 hip extensions
15 hanging knee raises
Men use 35-lb. kettlebell
Women use 25-lb. kettlebell
If you are able to perform the first 3 rounds of swings unbroken, consider increasing the load for the remaining 2 rounds. During the hanging knee raises, attempt to bring the knees above the hips on every rep.

Intermediate
5 rounds for time of:
15 kettlebell swings
15 GHD sit-ups to parallel
15 back extensions
15 knees-to-elbows
Men use 2-pood kettlebell
Women use 1.5-pood kettlebell
If you are unable to perform at least 5 consecutive reps with the kettlebell at any time, reduce the load. If you lose the ability to complete a single knees-to-elbows at any point, finish the reps with hanging knee raises, lifting the knees as high as possible. #crossfit

WEDNESDAY 171011
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters, then pull-ups in remaining time
—Rest 1 minute
From 4:00-7:00, run 400 meters, then clean and jerks in remaining time
—Rest 1 minute
From 8:00-11:00, run 400 meters, then pull-ups in remaining time
—Rest 1 minute
From 12:00-15:00, run 400 meters, then clean and jerks in remaining time
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Men use 155-lb. barbell
Women use 105-lb. barbell

Scaling this WOD
If you are unable to complete a 400-m run in less than 2 minutes, reduce the distance. Choose a pull-up option that allows you to complete 10 consecutive reps in your warm-up. For the clean and jerks, select a load with which you can perform fast singles. Strive to complete at least 8 clean and jerks in each round. Watch the Warm-up With Chris Hinshaw video as well as the Power Clean and the Push Jerk in the CrossFit Journal prior to starting this workout.
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Beginner
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 200 meters, then ring rows in remaining time
—Rest 1 minute
From 4:00-7:00, run 200 meters, then clean and jerks in remaining time
—Rest 1 minute
From 8:00-11:00, run 200 meters, then ring rows in remaining time
—Rest 1 minute
From 12:00-15:00, run 200 meters, then clean and jerks in remaining time
-
Men use 75-lb. barbell
Women use 55-lb. barbell
-
If able to complete a 200-m run in less than 1 minute, perform a 300-m run each round. Experiment with foot position for the ring row. Moving the feet further away from the rings will increase difficulty. Choose a position that allows you to complete your first set of 10 without rest. Practicing good technique during the clean and jerk is more important than loading for the beginner.
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Intermediate
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters, then pull-ups in remaining time
—Rest 1 minute
From 4:00-7:00, run 400 meters, then clean and jerks in remaining time
—Rest 1 minute
From 8:00-11:00, run 400 meters, then pull-ups in remaining time
—Rest 1 minute
From 12:00-15:00, run 400 meters, then clean and jerks in remaining time
-
Men use 115-lb. barbell
Women use 75-lb. barbell
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(continues in comments)

TUESDAY 171010
Overhead squat 1-1-1-1-1-1-1 reps

Scaling this WOD
Watch The Overhead Squat from the CrossFit Journal to review points of performance. Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous 1-rep max, use this as an opportunity to attempt a new PR.

Beginner
Overhead squat 3-3-3-3-3 
Warm up slowly by starting with a PVC pipe. Only progress to a barbell if able to maintain proper mechanics. Spend this workout practicing consistent technique resting as needed between sets. If mechanics are maintained, consider taking a small jump in load after each successful set.
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Intermediate
Overhead Squat 1-1-1-1-1-1-1 reps
Before beginning this workout, establish a goal weight for the final set. Work backward in 5- 10-lb. increments to determine the load of your first set. If at any point your technique begins to deteriorate, decrease the load until mechanics improve. #crossfit

SUNDAY 171008
5 rounds for time of:
20 wall-ball shots, 10-ft. target
20 sumo deadlift high pulls
20 box jumps
20 push presses
20/13-cal. row
Rest 1 minute
-
Men use 20-lb. ball, 75-lb. barbell and 20-inch box
Women use 14-lb. ball, 55-lb. barbell and 20-inch box
-
Choose a weight for the wall-ball shots that allows you to perform the first round unbroken. The sumo deadlift high pulls and the push presses should be performed with minimal rest. Find a load that allows you to complete 15 consecutive repetitions. Experiment with the box jumps in the warm-up and find a height in which you are comfortable performing 10 reps with no rest. Select a number of row calories that you can complete within a minute. Watch The Sumo Deadlift High Pull and the Push Press from the CrossFit Journal prior to starting the workout.
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Beginner
4 rounds for time of:
20 wall-ball shots, 10-ft. target
20 sumo deadlift high pulls
20 box jumps
20 push presses
15/10-cal. row
Rest 1 minute
Men use 12-lb. ball, 45-lb. barbell and 16-inch box
Women use 8-lb. ball, 35-lb. barbell and 12-inch box
If unable to complete the first round of wall-ball shots in less than 2 sets, consider reducing the load further. For the sumo deadlift high pulls and push presses, reduce the load further if unable to maintain excellent mechanics.
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Intermediate
5 rounds for time of:
20 wall-ball shots, 10-ft. target
20 sumo deadlift high pulls
20 box jumps
20 push presses
20/13-cal. row
Rest 1 minute
Men use 14-lb. ball, 65-lb. barbell and 20-inch box
Women use 10-lb. ball, 45-lb. barbell and 16-inch box
If unable to complete the first round of sumo deadlift high pulls and push presses in less than 3 sets, consider reducing the load further. If you are unable to complete 4 rounds in 28 minutes, do not complete a fifth round. #crossfit

SATURDAY 171007
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge

Scaling this WOD
If proficient at handstand walking, perform this workout as prescribed. If your handstand walking is inconsistent, modify to a set number of attempts for max distance. Use a modification that develops the prerequisite strength and skill if you have never walked on your hands. Consider scaling the distance of the broad jump if it takes more than 12 jumps to complete.

Beginner
Complete as many rounds as possible in 12 minutes of:
5 around-the-worlds
8 broad jumps
12 walking lunges
Practice the around-the-worlds during your warm-up. Find a body position that allows you to complete the first round without rest. If the broad jumps take more than 1 minute to complete, consider reducing the reps further. If able to complete 4 rounds in the 12 minutes, consider completing the full 15 minutes.

Intermediate
Complete as many rounds as possible in 15 minutes of:
3 attempts max-distance handstand walk (or 50 ft.)
30-ft. broad jump
50-ft. lunge
Watch The Handstand walk from the CrossFit Journal. Practice handstand holds and walking during the warm-up. If unable to walk more than 15 feet on your hands, consider using the beginner scale for the workout. Strive to complete the broad jumps and lunges using the same number of reps every round. #crossfit

FRIDAY 171006
15-12-9 reps for time of:
Power cleans
Thrusters

Men use 135-lb. barbell
Women use 95-lb. barbell

Scaling this WOD
Select a load for the barbell that allows you to complete 5 consecutive reps of each movement. Watch The Power clean and The Thruster from The CrossFit Journal prior to starting this workout.

Beginner
12-9-6 reps for time of:
Power cleans
Thrusters
Men use 65-lb. barbell
Women use 45-lb. barbell
If able to complete the first set of 12 thrusters with no rest, consider performing the reps for the workout as prescribed. Make sure that technique is consistent. Do not sacrifice mechanical consistency for speed.

Intermediate
15-12-9 reps for time of:
Power cleans
Thrusters
Men use 115-lb. barbell
Women use 75-lb. barbell
If unable to complete the first round of thrusters in 3 sets or less, consider reducing the load for the remainder of the workout. #crossfit

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