crossfitwod crossfitwod

362 posts   266,326 followers   0 followings

CrossFitWOD  CrossFit.com Workout of the Day

Sunday 180422
AGOQ Workout 4
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115 lb.
Post rounds completed to comments.
-
Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.
-
Intermediate Option
Complete as many rounds as possible in 5 minutes of:
6 handstand push-ups
4 burpees
2 snatches
Men: 135 lb.
Women: 95 lb.
-
Beginner Option
Complete as many rounds as possible in 5 minutes of:
6 push-ups
4 burpees
2 snatches
Men: 95 lb.
Women: 65 lb.
-
#CrossFit @crossfittraining @sherwood215

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
Post rounds completed to comments.
-
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
#CrossFit @crossfittraining @sherwood215

Friday 180420
AGOQ Workout 2
4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans
Men: 245 lb.
Women: 170 lb.
Post time to comments.
-
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.
#CrossFit @crossfittraining @sherwood215

Wednesday 180418
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row
Post rounds completed to comments.
-
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
#CrossFit @crossfittraining @tysonold

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.
Post time to comments.
-
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.
#CrossFit @crossfittraining @tysonold

Monday 180416
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)
Post time to comments.
-
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
#CrossFit @crossfittraining @tysonold

Saturday 180414
21-15-9 reps for time of:
Overhead squats
Toes-to-bars
Men: 115 lb.
Women: 80 lb.
Post time to comments.
Compare to 140922.
-
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.
-
#CrossFit @crossfittraining @tysonold

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
Post rounds completed to comments.
-
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
#CrossFit @crossfittraining @tysonold

Thursday 180412
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 171104.
-
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.
-
#CrossFit @crossfittraining @tysonold

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
Post time to comments.
-
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
-
#CrossFit @crossfittraining @abbott.the.red

Monday 180409
Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups
Post reps for both exercises in all rounds.
Compare to 131104.
-
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
#CrossFit @crossfittraining @abbott.the.red

Sunday 180408
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
100-ft. walking lunge
Post rounds completed to comments.
-
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
-
#CrossFit @crossfittraining @abbott.the.red

Most Popular Instagram Hashtags