WOD History

Wednesday 260624

30-20-10 reps for time of: Front-rack reverse lunges Knees-to-elbows Bike calories ♀ 95-lb barbell ♂ 135-lb barbell

reps for time of · Front-rack reverse lunge · Knees-to-elbows · Bike calories

Tuesday 260623

Deadlift 5-5-5-5-5 reps Compare to 260128.

Deadlift

Monday 260622

On a 20-minute clock for total reps: 0:00-5:00: 200-meter run Max freestanding shoulder taps 5:00-10:00: 200-meter run M

run · freestanding shoulder taps · run · skin-the-cats …

Sunday 260621

Rest Day The Four Formats: How Intentional Programming Builds CrossFit Athletes Who Are Harder to Break Every workout

Saturday 260620

For time: 1,600-meter sled drag with a barbell front-rack carry Any time you stop, you must complete 15 bent-over rows w

sled drag with a barbell front-rack carry

Friday 260619

Back squat 5-5-5-5-5 reps Compare to 250211.

Back squat

Thursday 260618

Rest Day CrossFit Builds People Who Are Harder To Break: Why Our Programming Is Anything but Random Spencer Hendel has

Wednesday 260617

Gwen 15-12-9 reps for load of: Clean and jerks Perform all unbroken touch-and-go reps. There is no time limit; rest as n

Gwen · reps for load of · Clean and jerk · Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets

Tuesday 260616

5 rounds for time of: 800-meter run 50 air squats 30 GHD sit-ups

run · air squat · GHD sit-up

Monday 260615

10-9-8-7-6-5-4-3-2-1 reps for time of: Bench presses Chest-to-bar pull-ups ♀ Bodyweight barbell ♂ Bodyweight barbell Pos

reps for time of · Bench press · Chest-to-bar pull-up

Sunday 260614

Rest Day The Sickness-Wellness-Fitness Continuum: Building Your Hedge Against Decrepitude You can be incredibly fit an

Saturday 260613

For time: 100 overhead squats Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from t

overhead squat · Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor

Friday 260612

2012 Regionals, Event 2 For time: 2,000-meter row 50 alternating single-leg squats 30 hang cleans ♀ 135-lb barbell ♂ 225

Regionals, Event 2 · row · alternating single-leg squat · hang clean

Thursday 260611

Rest Day How Two CrossFit Coaches Scale a Week of Workouts Eric O'Connor and Stephane Rochet walk through a full week

Wednesday 260610

6 rounds, each for time, of: 400-meter run Rest 90 seconds between rounds. Log each round; score is total run time. Comp

rounds, each for time, of · run

Tuesday 260609

On an 18-minute clock: 9-15-21 reps for time of: Pull-ups Thrusters In the remaining time: Build to a heavy single thrus

On an 18-minute clock · reps for time of · Pull-up · Thruster …

Monday 260608

For max calories: 1-minute air bike Rest 5 minutes As many reps as possible in 10 minutes of: Burpee box get-overs A wei

For max calories · air bike · As many reps as possible in 10 minutes of · Burpee box get-over …

Sunday 260607

Rest Day Why Intensity Is the One Thing You Can't Train Around Social media is full of fitness content, and most of it

Saturday 260606

For time: On a 2:30 clock: 20 front squats, weight 1 12 burpees over the bar On a 2:30 clock: 16 front squats, weight 2

On a 2:30 clock · front squats, weight 1 · burpees over the bar · On a 2:30 clock …

Friday 260605

For time: 6 rope climbs to 15 feet 6 dumbbell farmers carry shuttles 21 dumbbell deadlifts 21-calorie bike 4 rope climbs

rope climbs to 15 feet · dumbbell farmers carry shuttles · dumbbell deadlift · bike …