Greatness From Small Beginnings
For time: 21 deadlifts Run 400 meters 18 deadlifts Run 400 meters 15 deadlifts Run 400 meters 12 deadlifts Run 400 meters Men: 225 lb. Women: 155 lb. Intermediate Option For time: 21 deadlifts Run 400 meters 18 deadlifts Run Read More …
9/11 Memorial WOD: For Time: 2001m. Run 110 Step ups @24″/20″ 17 Rounds of: 9 Burpees 11 Walking lunges, alt. We complete this WOD every year in memory of those fallen in the terrorist attacks on September 11, 2001. The Read More …
Sumo deadlift 3-3-3-3-3 reps Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.
5 2-minute rounds of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes between rounds. Scroll for scaling options. Post number of burpees completed after the sprint each round to comments. Scaling Reduce the reps so that the first set Read More …
Hang power clean 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete. If you’ve finished the workout Read More …
3 rounds for time of: Run 400 meters 10 shoulder-to-overheads Men: 185 lb. Women: 125 lb. Scaling Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get Read More …
“Smykowski” For time: Run 6k 60 Burpee pull-ups If you’ve got body armor or a thirty pound vest, wear it. U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Read More …
For time: 100-m walking lunge 100 push-ups 100 medicine-ball cleans 100 pull-ups 100-m walking lunge Men: 20-lb. ball Women: 14-lb. ball Scaling This chipper contains a large chunk of each movement. Reduce the reps to a manageable level. Intermediate Option Read More …
Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars Men: 205 lb. Women: 135 lb. Scaling Reduce the load and modify the toes-to-bar so that you can keep moving, with little rest, for the Read More …