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December 08, 2018 Saturday

Scaling: The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.


December 07, 2018 Friday

Rest Day

December 06, 2018 Thursday

Scaling: Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall ball modifications that allow your to perform relatively large sets so you can get back on the rower.


December 05, 2018 Wednesday

Scaling: Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the muscle-up modifications.


December 04, 2018 Tuesday

Scaling: Most athletes can complete this workout as prescribed. Ideally, each set will be as heavy as possible for 3 reps. Newer athletes should start light and spend ample time drilling overhead-squat mechanics.


December 03, 2018 Monday

Rest Day

December 02, 2018 Sunday

Scaling: The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.


December 01, 2018 Saturday

Scaling: This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.


November 30, 2018 Friday

Scaling: This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the ring dips so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.


November 29, 2018 Thursday

Rest Day

November 28, 2018 Wednesday

Scaling: The snatch balance allows strong, fast, experienced athletes to push themselves under loads that exceed their best snatches. Experienced athletes should lift as heavy as possible and work toward a PR. New athletes should use light loads and slightly larger sets to focus on speed and positioning.


November 27, 2018 Tuesday

Scaling: This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push the pace and try to hold on until the end. Choose loads and toes-to-bars modifications that allow you to do large sets and minimize rest breaks.


November 26, 2018 Monday

Scaling: Most athletes should be able to perform this workout as prescribed. Newer athletes should start light and increase the weight if mechanics are sound. More experienced athletes should lift as heavy as possible for 3 reps.


November 25, 2018 Sunday

Rest Day

November 24, 2018 Saturday

Scaling: This gymnastics couplet is meant to be performed at high intensity. Reduce the number of reps and the height of the target to ensure you can complete each round in fewer than 2 minutes.


November 23, 2018 Friday

Scaling: Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.


November 22, 2018 Thursday

Scaling: This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.


November 21, 2018 Wednesday

Rest Day

November 20, 2018 Tuesday

Scaling: This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-ups so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.


November 19, 2018 Monday

Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.


November 18, 2018 Sunday

Scaling: This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.


November 17, 2018 Saturday

Rest Day

November 16, 2018 Friday

Scaling: Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.


November 15, 2018 Thursday

Use a medicine ball for the toes-to-bars. Scaling: In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing you to push hard in each round. Select a number of calories that will allow you about 60-75 seconds on the bar, and select a toes-to-bar variation that will allow you to perform at least 8-10 reps per interval.


November 14, 2018 Wednesday

Scaling: This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.


November 13, 2018 Tuesday

Rest Day

November 12, 2018 Monday

Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics but try to expose yourself to a load that is relatively heavy for you.


November 11, 2018 Sunday

Scaling: Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.


November 10, 2018 Saturday

OR Isabel If you completed 180613, choose the other. Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.