WOD History

Monday 260406

For time: 800-meter run 80 pull-ups 80 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 95-lb

run · pull-up · deadlift · run …

Sunday 260405

Rest Day Sound Hip Function: The CrossFit Secret to Athletic Power You May Be Missing If you want to know what separat

Saturday 260404

For time: 21 L pull-ups 42 thrusters 18 L pull-ups 36 thrusters 15 L pull-ups 30 thrusters 12 L pull-ups 24 thrusters 9

L pull-up · thruster · L pull-up · thruster …

Friday 260403

8 rounds for time of: 5 box jump-overs 5 hang power cleans ♀ 155-lb barbell and a 24-inch box ♂ 225-lb barbell and a 30-

box jump-over · hang power clean

Thursday 260402

Rest Day Why Stance and Grip Are CrossFit's Critical Performance Details Before you lift that barbell or jump to that

Wednesday 260401

Push press 3-2-2-1-1-1 reps Compare to similar 230509, 250120, and 260323. Post your loads to comments.

Push press

Tuesday 260331

3 rounds for time of: 400-meter run 30 kettlebell snatches 20 kettlebell swings ♀ 35-lb kettlebell ♂ 53-lb kettlebell

run · kettlebell snatch · kettlebell swing

Monday 260330

For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges Each Tabata interval is 20 second

For reps · Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds

Rest Day

Rest Day The One CrossFit Concept That Will Make Every Lift More Efficient You've probably heard your coach talk about

Quarterfinals Workout 3

Quarterfinals Workout 3 For time: 3 rounds of: 50 double-unders 10 deadlifts, first weight 2 rounds of: 50 double-unders

Quarterfinals Workout 3 · double-unders · deadlifts · double-unders …

Rest Day

Rest Day Why CrossFit's Range of Motion Standards Will Keep You Moving for Life You may think CrossFit's range-of-moti

5 rounds for time of

5 rounds for time of: 2 rope climbs to 15 feet 15 GHD sit-ups 20 box jumps* *Step down from the box. ♀ 20-inch box ♂ 24-

rope climbs to 15 feet · GHD sit-ups · box jumps* · *Step down from the box

4 rounds for time of

4 rounds for time of: Run 800 meters Rest 3 minutes between rounds. Compare to 241102.

Run

Every 5 minutes for 7 sets, for load

Every 5 minutes for 7 sets, for load: 3 push presses 2 push jerks 1 split jerk Add weight each set. Compare to similar 2

Every 5 minutes for 7 sets, for load · push presses · push jerks · split jerk …

Rest Day

Rest Day If You Think CrossFit Is Just ‘Go Hard or Go Home,’ You’re Not Doing CrossFit CrossFit gets criticized for be

2 rounds for time of

2 rounds for time of: 15 shuttle runs 35 toes-to-bars 15 shuttle runs 25 strict pull-ups One shuttle run is 25 feet out

huttle runs · toes-to-bars · huttle runs · trict pull-ups …

Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps

Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps Compare to similar 230122.

Rest Day

Rest Day Your First Month of CrossFit: Why Going Slow Gets You There Faster The athletes who rush to heavy weights and

Complete as many rounds and reps as possible in 8 minutes of

Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 5 chest-to-bar pull-ups ♀ 65-lb barbell

overhead squats · chest-to-bar pull-ups

Annie

Annie 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups Then, complete the following post-workout skill work.

reps for time of: · Double-unders · AbMat sit-ups · Then, complete the following post-workout skill work. …