November 08, 2018 Thursday
10 rounds for max calories of: Row, 45 secs Rest 15 secs Row, 30 secs Rest 30 secs Row, 15 secs Rest 45 secsView Results
There is no additional rest between rounds. Scaling: Newer athletes should reduce the number of rounds but can maintain the same interval structure. Intermediate athletes can complete this workout as prescribed.
November 07, 2018 Wednesday
21-15-9 reps, for time of: Overhead Squat, 135/95 lbs Box Jump, 30/24 inView Results
Scaling: Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still find challenging.
November 06, 2018 Tuesday
4 rounds for time of: Walking Lunge, 100 ft 30 GHD Sit-ups 30 Pull-upsView Results
Scaling: Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Newer athletes should steer clear of the GHD in this workout.
November 05, 2018 Monday
November 04, 2018 Sunday
Shoulder Press 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Scaling: Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading.
November 03, 2018 Saturday
November 02, 2018 Friday
3 rounds for time of: Run, 400 m 21 Sumo Deadlift High-pulls, 75/55 lbs 12 Burpees Over BarView Results
Scaling: This workout calls for continuous movement with little or no rest. Reduce the reps and loading on the high pulls and burpees in order to maintain a steady pace. Intermediate athletes can complete this workout as prescribed.
November 01, 2018 Thursday
October 31, 2018 Wednesday
3 rounds of: max rep Strict Pull-ups max rep Shoulder Press, 115/75 lbs max calorie Row, 20 secs max effort L-Sit (1 reps per 1 sec held) Start a clock and begin an attempt at each exercise every 3 mins.View Results
Scaling: This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.
October 30, 2018 Tuesday
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Scaling: Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, 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.
October 29, 2018 Monday
15-12-9 reps, for time of: Thruster, 135/95 lbs Muscle-upView Results
Scaling: This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.
October 28, 2018 Sunday
October 27, 2018 Saturday
Complete as many rounds as possible in 12 mins of: 7 Box Jumps, 36/30 in 14 Kettlebell Swings, 32/24 kgView Results
Scaling: Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.
October 26, 2018 Friday
For time: 50 Burpees Run, 400 m 100 Push-ups Run, 400 m 150 Walking Lunges Run, 400 m 200 Air Squats Run, 400 m 150 Walking Lunges Run, 400 m 100 Push-ups Run, 400 m 50 Burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.View Results
Scaling: This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.
October 25, 2018 Thursday
Deadlift 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, 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.
October 24, 2018 Wednesday
October 23, 2018 Tuesday
Complete as many rounds as possible in 7 mins of: 20 Dumbbell Push Press, 50/35 lbs 40 Double UndersView Results
Scaling: This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.
October 22, 2018 Monday
Complete as many rounds as possible in 20 mins of: 25 Row Calories 25 Hip Extensions 25 GHD Sit-upsView Results
Scaling: This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.
October 21, 2018 Sunday
Back Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back 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.
October 20, 2018 Saturday
October 19, 2018 Friday
Tabata Push Jerk, 95/65 lbs Rest 3 mins Tabata Chest-to-bar Pull-up Rest 3 mins Tabata Push-up Rest 3 mins Tabata Hang Power Snatch, 95/65 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.View Results
Scaling: The rest periods should allow you to be mostly recovered and approach the next exercise with intensity. Scale the loading and movements to a level that allows you to work for the full 20 seconds during the first few intervals.
October 18, 2018 Thursday
4 rounds for time of: 20 Squat Cleans, 115/75 lbs Run, 800 mView Results
Scaling: This workout calls for a sustainable pace. Reduce the reps and loading on the squat clean so you can keep moving, ideally completing the set unbroken.
October 17, 2018 Wednesday
3 rounds, 2 mins per station, of: Rope Climb, 15 ft Dumbbell Turkish Get-up, 50/35 lbs Rest 2 mins Perform this by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.View Results
Scaling: Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.
October 16, 2018 Tuesday
October 15, 2018 Monday
Single Dumbbell Overhead Squat 5-5-5-5-5 reps Bench Press 3-3-3-3-3 reps 5 attempts at a max set of Triple Unders Scaling: Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.
Dumbbell Overhead Squat 5-5-5-5-5, using heaviest weight per set Bench Press 3-3-3-3-3, using heaviest weight per setView Results
Triple Unders 5x Max Rep Rest as needed between efforts.View Results
October 14, 2018 Sunday
3 rounds for time of: Row, 1000 m 50 Sumo Deadlift High-pulls, 75/55 lbs 25 Pull-upsView Results
Scaling: Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.
October 13, 2018 Saturday
For time: Handstand Hold, 3 mins 100 Air Squats Handstand Walk, 50 m 100 Air Squats 30 Handstand Push-ups Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 mins before moving on to the air squats.View Results
Scaling: If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.