Wallballs (20/14 to 10′ line) Situps Chest-to-Bar Pullups 21/18/15/12/9/6/3 Do regular pullups rather than chest-to-bar if you are scaling this workout.
Posts Categorized: WOD
9 deadlifts (155/100) 12 hand-release pushups 15 box jumps AMRAP in 15 minutes This is Workout #2 from the CrossFit Games 2011 Open. For those who competed in the Open, your scores are still available on the CF Games website, which is linked to above.
That’s what Men’s Health calls the kipping pullup. But fortunately they are being tongue-in-cheek. This is actually a fair and accurate article. How refreshing. Check it out. If you watched the CrossFit Games on ESPN2 or have ever visited a CrossFit gym, you’ve probably seen a kipping pullup. The move combines a hip drive, kick, more »
Back Squat 5-5-5-5-5 reps Then… 10 wallballs 10 burpees AMRAP in 10 minutes
5 tasks 1500m row 100 walking lunges (total) 50 knees to elbows 50 kb clean and press (55/35) (total — 25 per arm) 25 ghd situps For RX tasks may be done in any order but must be completed in their entirety before moving on to next task. If not going for RX you can more »
Part 1: WOD 30 double unders 15 barbell ground-to-overhead (75/55) AMRAP in 10 minutes This is Workout #1 from the CrossFit Games 2011 Open. Let’s see if we got any better. The barbell portion is ground to overhead any way you want, snatch or clean and jerk. Part 2: MobilityWOD #12
Justin needs time to get dressed up in his princess costume.
20 squats 20 kb swings (55/35) 20 situps AMRAP in 16 minutes
Thanks to Bryan Kemper for this excellent article… There’s propaganda floating around that the Hang Clean is so crazy-complicated that you probably shouldn’t bother with it at all. Many coaches will avoid teaching it for this reason leaving literally hundreds of thousands of athletes in this country under-powered as a result. Don’t believe the hype. more »
Ed Dunning is one of the many new faces to appear at Black Hills CrossFit in the last few months. Ed came to CrossFit with the goal of losing 100 pounds, and he started a blog to document his journey. Check it out if you get a chance. Ed’s a good writer, and it’s an more »
The WOD Hopper That’s all I’m allowed to tell you.
50 situps 50 parallette jumps 5 laps 40 situps 40 parallette jumps 4 laps 30 situps 30 parallette jumps 3 laps 20 situps 20 parallette jumps 2 laps 10 situps 10 parallette jumps 1 lap
50 deadlifts (135/95) 50 wallballs 50 pullups 50 burpees 50 kb swings (70/45) 500m row For RX must be done in one round. If not going for RX you may split it up into rounds, for instance 5 rounds of 10 reps per exercise, or however you wish. Did someone say something about no barbells? more »
10 cleans (135/95) 20 pushups (hands come off the floor at the bottom) 5 rounds Remember the review from a few days ago on what a “clean” is. Also, after Tuesday there will be no more barbells for a few days. We promise. Maybe.
Push Press (135/95) Toes to Bar Box Jumps 15-12-9-6-3
Partner WOD 4 tasks 3000m row 6 laps farmer walk (70/45) 6 mins plank with 45/25 on your back 6 laps run The tasks must be accomplished by the team, not individually. In other words, the two athletes must row 3000m combined, not 3000m each. Both members of the team can be working at the more »
100 double unders 90 flutter kicks (per leg) 80 walking lunges (total) 70 russian twists (total) (20/14) 60 squats 50 presses (45/35) 40 box jumps 30 kb swings (55/35) 20 burpees 10 wall climbs
1 pullup 2 deadlifts (Option 1: bodyweight; Option 2: 135/95) 3 situps AMRAP in 18 mins. Add 1 rep per round. No kipping pullups until round 6.