Greatness From Small Beginnings
Annie 50-40-30-20-10 reps for time of: Double-unders Sit-ups Scaling Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up Read More …
4 rounds for time of: Run 400 meters 50 squats Scaling You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you Read More …
For time: 15 burpees, jumping over the barbell 5 clean and jerks 12 burpees, jumping over the barbell 4 clean and jerks 9 burpees, jumping over the barbell 3 clean and jerks Men: 225 lb. Women: 155 lb. Compare to Read More …
5 rounds for time of: 400-m run 15 thrusters 10 burpees Men: 75 lb. Women: 55 lb. Scaling Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is Read More …
5 rounds for time of: 400-m run 10 overhead squats Men: 135 lb. Women: 95 lb. Scaling A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as Read More …
For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 53-lb KB, 45-lb. push press, 20-lb. ball to 10′ Women: 20-inch Read More …
Jackie For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.
50-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in. box Scaling This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Read More …
3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and Read More …
For time: Run 1 mile 50 wall-ball shots Run 800m. 35 wall-ball shots Run 400m. 20 wall-ball shots Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scaling Aim to complete this couplet in about 20 or Read More …