WODs

LATEST WODS

2017 Winter Rowing/Bike Challenge

Many CrossFit boxes have winter rowing challenges between Thanksgiving and New Years Eve. My box is no exception.  We typically set a goal to reach 100,000 meters per person on the rower, which averages about 2700 meters per day. I’ve seen some people careful plan this out each day with a set number of meters and others who pick a few long days and rowing for a couple of hours at a time. To each his own.

Having done this challenge for two years, I wanted to try something different. So I decided to do 100 miles on the Assault Bike.  Other folks are doing a combination and are doing 50,000 meters and 50 miles.

Want to join us? You can choose any option.  Row, Bike or Row/Bike.  Choosing one of these challenges will give you motivation to stay on track through the end of the year. It may also give you some much needed alone time to think and reflect as you put your mind and body to a totally reachable goal.

Although, we are not keeping score as a community, please feel free to download any of the following google spreadsheets to help you track your progress. For this challenge any rowing or bike work that is included in your daily WOD can be added to your challenge total. This include warm up meters/miles.

Pug

Pug

For Time:

100 Push-ups
100 Sit-ups
100 Air Squats

Break up reps into
2 sets of 50
4 sets of 25
10 sets of 10

WOD #12

3 Rounds for time

Run 400 meters (.25 mile)
50 Double unders

WOD #11

20 min AMRAP
10 Push ups
15 Air squats
20 Double unders

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DUMBBELL WODS

For Time:
21 – 15 – 9
Dumbbell thrusters (use two dumbbells, one each arm) go heavy!
Dumbbell snatches

For Time:
100 Dumbbell thrusters (35/25 lb)
5 Burpees at the top of each minute

For Time:
Jason Khalipa’s Travel WODs (08" Games Special - http://norcal.vm-host.net/hotel-wods):
21-15-9
Thruster w/45# dumbbells
5 Burpees

For Time:
Darren from CrossFit Mayhem Special:
5 rounds:
Run 400 meters (.25 mile)
20 Hang squat cleans @ 35# dumbbells
15 burpees

For Time:
100 thrusters for time with 45# dumbbells
Notes: Full squat, finish fully locked out overhead.

12 Min AMRAP
7 Dumbbell cleans
7 Dumbbell thrusters
7 Burpee

20 Min AMRAP
10 DB push press 50/30
10 KBS 50/30 (use one Dumbbell)
10 Box jumps (or jump over a bench)

For Time:
18- 15- 12- 9- 6- 3
DB Power clean 50/30
Box jumps (or jump over a bench)

JUMP ROPE

CrossFit Open WOD 20.2 is genius

Crossfit Open WOD 20.2 is

Rx Workout:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Scaled Workout:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
♀ 20-lb. dumbbells ♂ 35-lb. dumbbells

In the ten years of the CrossFit Open, we have never seen thrusters before the fifth week of the Open and this is the first time we have seen dumbbell thrusters… and they are heavy. The reps are fairly low for each movement, but the workout is 20 minutes long. So buckle up, friend.

Six Tips to complete 20.2

1. Place your dumbbells down vs letting them drop willy-nilly on the floor. Safety first!
2. Position yourself close to the rig, so that you don’t have far to walk to start your toes to bar. Use gymnastics grips to minimize or prevent rips.
3. Place your jump rope on the floor in a way that you can step back into place and start your doubles. Reduce untangling time.
4. At the end of each round, start right back on the db thrusters. Don’t break so long that you start thinking over your life choices.
5. Maintain your breathing and don’t go out hot right out of the gate, just to tire out in later rounds. Remember you’re going be to working for 20 minutes straight.

Dave Castro, Director of the CrossFit Games

For everyone who thinks a low rep scheme will be a breeze, I want to remind you that it’s the workouts that look easy on paper that can be the hardest. Let’s take a minute to put on our Dave Castro thinking caps and breakdown the workout.

Let’s start with dumbbell thrusters

During all the years of the open, we have always seen barbell thrusters in the fifth workout of the open. The weights have typically been 95 lbs for men and 65 lbs for women. This year the workout is two 50 lbs dumbbells for men or two 35 lbs dumbbells for women. On paper, the weight is only 5 lbs heavier. But doing thrusters is so much harder with dumbbells than it is with a barbell because you are moving two separate objects versus using a single barbell. So while strength is a factor, so is balance and coordination. So you end up going slower in order to keep steady and stable. Trust me, after 10 minutes, you’ll be glad that you only have to do four reps.

Make sure to breathe at the top of the rep and put your dumbbells on the ground nicely and don’t just drop them. If the dumbbells hits your foot (or someone else’s), you will end up with a broken foot.

Toes to bar

Toes to bar is a gymnastics skill. Six reps of toes to bar should not be hard if you are proficient with the movement. Even if you can’t do them unbroken, you could do them as singles instead of excessively swinging and trying to get some momentum to complete the movement. Doing a single rep at a time can be much more efficient. Also, in order to cut down on transition times, position yourself with your dumbbells near the spot on the rig where you plan to do the toes to bar.  Ideally, you don’t want to waste time walking across the gym to the rig to do your toes to bar. Obviously, the spacing at your gym maybe a factor. But if you can position yourself just in front of or behind the bar on the rig, you will drastically reduce your transition times.

Double Unders

Here’s the thing, you either have your doubles or you don’t. Hear me out. If you’ve been working on your double unders and are able to string together 15-20 doubles unbroken, I say go for it in the workout. But if you struggle to get more than 5 unbroken at a time, you might want to choose the scaled option of the workout.  I don’t want to discourage anyone from trying to do double unders, but here’s something to consider. Double unders is literally the only movement in CrossFit where you can get beat up for trying, meaning that for the most part, when you trip on the rope, most likely, the rope is going to hit you on the leg and it’s going to feel like getting whipped. And that can instantly make you frustrated. Once you’re frustrated, your breathing will become erratic and your mind will feel unfocused. When doing double unders, the most important thing to do is control your breathing and stay calm.

Remember to put your rope down nicely and position it near the dumbbells. Transitions are the key.

So what’s the real test? 

Trying to understand the mind of Dave Castro is like trying to figure out the what the finale of LOST actually means. You’ll never completely understand. But over the years Dave has shared his philosophy behind the workouts in the Open, Regionals and the Games, so we can hypothesize what this workout is testing.  On the surface, this workout is testing your efficiency at the movements. How many rounds of 4 dumbbell thrusters, 6 toes-to-bar and 24 double unders can you do in 20 minutes. That’s the obvious test.

But test is really to see if you can do these three movements efficiently AND keep yourself composed for 20 minutes. The athletes who make a good choice about doing the workout as prescribed versus doing a scaled version and who can keep moving without getting flustered or frustrated will get the most out of this workout. This means not watching your neighbor to try to keep up. It means staying in your own lane and doing the best that you can do on this one workout, knowing that your score will not define you as an athlete. Your effort in this workout will be good enough no matter how you do. Remember that the Open workouts are just a snapshot in time and they give each of us a goal post to measure our fitness. Who knows, in a year or two when you re-test this workout, you might see an improvement. But remember why you are doing the Open. It’s just the workout of the day. There may be some magic when everyone is in full cheer mode. But be safe and have a blast.⁠

No matter the outcome, I’m proud of you!

 

WOD #12

3 Rounds for time

Run 400 meters (.25 mile)
50 Double unders

WOD #11

20 min AMRAP
10 Push ups
15 Air squats
20 Double unders

WOD #10

20 Min EMOM

  • 30 Seconds of max Double-Unders

WOD #9

For Time
500 doubles

NO EQUIPMENT NEEDED

Only have a short period of time to get in a workout? These workouts don't require any equipment except your own body.

Pug

Pug For Time: 100 Push-ups 100 Sit-ups 100 Air Squats Break up reps into 2 sets of 50 4 sets ...
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WOD #5

Burpee/Sit up Ladder For Time: 10-9-8-7-6-5-4-3-2-1
  • Burpees
  • Sit ups
...
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WOD #4

Cindy, well, sort of 20 Rounds for time:
  • 5 push ups
  • 5 air squats
  • 5 sit ups
...
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WOD #6

The Fives 20 Rounds for time: 5 push-ups 5 squats 5 sit-ups This is a spicy one. But you can ...
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WOD #7

All the squats! For Time: 200 Air Squats Coach's Notes: Don't be fooled by the fact that there is only ...
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WOD #8

10 Rounds for Time
10 Pushups
10 Sit-ups
10 Air Squat

This seems simple enough, right? If pushups are ...
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THE GIRLS

These classic CrossFit workouts serve as benchmarks of performance that athletes and affliates use to test fitness progress periodically. These workouts are one way to measure general fitness. But they also serve as a good test to identify areas that need improvement.  Read more about Coach Greg Glassman's philosophy behind "The Girls" at the CrossFit.com Journal article, "Benchmark Workouts"  along with the article, "The New Girls".

Just Your Body

  • Barbara
  • Chelsea
  • Mary
  • Cindy
  • Annie
  • Nicole
  • Angie
  • Gwen
  • Candy
  • Maggie

No Bars Here

  • Eva
  • Helen
  • Kelly
  • Karen
Mix it Up

  • Amanda
  • Jackie
  • Diane
  • Fran
  • Elizabeth
  • Nancy
  • Lynne
  • Hope

Get Heavy

  • Isabel
  • Linda
  • Grace

HERO WODS

Hero workouts are some of the most intense CrossFit workouts written. They are designed to be intense and performed with all out effort.  They are named after fallen heroes of the military and other first responders.

Some popular Hero WODs

Try out a Hero WOD

CROSSFIT GAMES EVENTS

The CrossFit Games

The Sport of Fitness. Each year, elite athletes from around the world compete in a series of events that puts their fitness to the test. After a full weekend of events, the winners are crowned, "Fittest on Earth".

View the past CrossFit Open Workouts from 2011-2017

View past and current CrossFit Games events