Workout of the Day

Programmed by: Paleoethics

Tuesday, October 31th – 431

RX

Scale as needed

FOR TIME
28-24-20-16-12-8-4

Wallballs (20/14 lbs)
GHD Sit ups
Burpee Box Jump Over (24″/20″)

Anywhere

FOR TIME
Run 5km


Monday, October 30th – 430

RX

Scale as needed

20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (53/44 lbs)

Anywhere

20 Minute AMRAP
5 Strict pull ups
4 Handstand push ups
8 Burpees


Sunday, October 29th – 429

A post shared by Jordan (@jordansamuelphoto) on

RX

Scale as needed

Every 3 Minutes x 5
12 Cal. Row
10 Power Cleans (135/95)
8 Bar Facing Burpees

*Rest if done early
*15 Minutes Total

Anywhere

Every 3 Minutes X 5
200m run
10 Burpee Box jump

*Rest if done early
*15 Minutes Total


Saturday, October 28th – 428

A post shared by Jordan (@jordansamuelphoto) on

RX

Scale as needed

18 Minute AMRAP
3 Rope Climbs
9 Front Squats (185/125)
27 GHD Sit ups

Anywhere

18 Minute AMRAP
30 Air squats
30 Sit ups


Friday, October 27th – 427

A post shared by Jordan (@jordansamuelphoto) on

RX

Scale as needed

For Time
Cash in:
13 Squat snatches (155/105)

10 Rounds
10 Pull ups
100m sprint

Cash out:
13 Squat cleans (155/105)

Anywhere

For Time
Cash in:
30 Pistol squats

10 Rounds
10 Pull ups
100m sprint

Cash out:
30 Pistol squats


Thursday, October 26th – 426

RX

Scale as needed

3RFT
30 Box Jumps (24/20 lbs)
30 Toes 2 Bar
30 KB Sumo DL High Pull (70/53 lbs)

Anywhere

3RFT
30 Box jumps
30 Lying leg lifts
1:00 Plank hold


Wednesday, October 25th – 425

A post shared by Jordan (@jordansamuelphoto) on

RX

Scale as needed

FOR TIME
50 Wall Balls (20/14 lbs)
90 Yard Sled Push (45/25 lbs)
50 Wall Balls (20/14 lbs)

Anywhere

FOR TIME
50 Goblet squats
500m Sprint
50 Goblet squats


Tuesday, October 24th – 424

A post shared by Jordan (@jordansamuelphoto) on

RX

Scale as needed

Partner WOD For Time
100 Cal. Row
60 Power Snatch (135/95)

80 Cal. Row
40 Power Snatch (155/105)

60 Cal. Row
20 Power Snatch (185/125)

*One works while the other rests

Anywhere

For Time
100 Burpees 😀


Monday, October 23rd – 423

RX

Scale as needed

FOR TIME
100 Calorie Assault Bike
100 Chest 2 Bar pull ups
100 Calorie Assault Bike

Anywhere

FOR TIME
1000m run
100 Pull ups
1000m run


Sunday, October 22nd – 422

RX

Scale as needed

5RFT
5 Squat cleans (185/135 lbs)
10 Bench Press (185/135 lbs)
20 GHD Sit ups
30 Double Unders

Anywhere

“Annie” 50-40-30-20-10
Double unders
Situps


Saturday, October 21st – 421

A post shared by CrossFit Nine7 (@cfnine7) on

RX

Scale as needed

4RFT
25/20 Calorie Row
25 KB Swings (53/35 lbs)
25 Goblet Squats (53/35 lbs)

Anywhere

4RFT
400m run
15 Burpee
25 Air squats


Friday, October 20th – 420

A post shared by Crissy Creme (@criseldabrah) on

RX

Scale as needed

5RFT
5 Power cleans
5 Bench press

RX:Body Weight

Anywhere

5 Rounds for Max Unbroken Reps
Push ups
Hollow rocks
Rest 1 minute


Thursday, October 19th – 419

RX

Scale as needed

3 Rounds for Reps
1 Minute Burpees
1 Minute rest

1 Minute Power snatch (75/55 lbs)
1 Minute rest

1 Minute Box jump
1 Minute rest

1 Minute Thruster (75/55 lbs)
1 Minute rest

1 Minute Chest to bar Pull-ups
1 Minute rest

Anywhere

3 Rounds for Reps
1 Minute Burpees
1 Minute rest

1 Minute Tuck jumps
1 Minute rest

1 Minute Push ups
1 Minute rest

1 Minute Box jumps
1 Minute rest

1 Minute Pull ups
1 Minute rest


Wednesday, October 18th – 418

RX

Scale as needed

5RFT
400m Sprint
10 Manmaker burpees (35/20 lbs)
10 Kettlebell snatches (1.5/1 pood)
20 Situps

Anywhere

5RFT
400m sprint
10 Kettlebell snatches (1.5/1 pood)
15 Burpees
20 Sit ups


Tuesday, October 17th – 417

A post shared by Rebecca (@rebecca.raftery) on

RX

Scale as needed

3RFT
10 Ground to overhead (95/135 lbs)
200m shuttle sprint (50m intervals)

Anywhere

3RFT
10 Ground to overhead (find something)
200m Shuttle sprints (50m intervals)


Monday, October 16th – 416

A post shared by Jordan (@jordansamuelphoto) on

RX

Scale as needed

“AMANDA”
9 Muscle ups
9 Squat snatch (135/95 lbs)

7 Muscle up
7 Squat snatch

5 Muscle up
5 Squat snatch

Anywhere

FOR TIME
50 Burpee Broad jump

Practice
5 Minutes of Handstand holds


Sunday, October 15th – 415

RX

Scale as needed

7RFT
7 Handstand push-ups
7 Thrusters (135/95 lbs)
7 Knees to elbows
7 Deadlifts (245/175)
7 Burpees
7 Kettlebell swings (2 pood)
7 Pull-ups

Anywhere

Biggest Sets Possible
100 Push ups
100 Sit ups


Saturday, October 14th – 414

RX

Scale as needed

10 Minute AMRAP
2 Clean and jerk (185/125 lbs)
1 Rope Climb

Anywhere

FOR TIME
50 Strict Pull ups
*6 Tuck jumps every time you break*


Friday, October 13th – 413

RX

Scale as needed

FOR TIME
21 DB squat clean (50/35 lbs)
21 Handstand pushups

15 DB squat clean
15 Handstand pushups

9 DB squat clean
9 Handstand pushups

Anywhere

FOR TIME
21 Handstand push ups
21 Push ups
21 Dips (rings,bench,box)

15 Handstand push ups
15 Push ups
15 Dips (rings,bench,box)

9 Handstand push ups
9 Push ups
9 Dips (rings,bench,box)


Thursday, October 12th – 412

RX

Scale as needed

“DT” 5RFT
12 Deadlift
9 Hang power clean
6 Push jerks

RX:155/105 lbs

Anywhere

10RFT
5 Burpees
10 Mountain climber
20 Double unders


Wednesday, October 11th – 411

RX

Scale as needed

“CINDY” 20 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squats

Anywhere

“CINDY” 20 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squats


Tuesday, October 10th – 410

RX

Scale as needed

Strength
3×3 Hang snatch
3×3 Snatch balance

3 Rounds
10 power snatch (RX:65%)
1 min row @90%
2 min rest
3 Rounds

3 Rounds
1 min row @ 90%
rest 2 min
3 Rounds

Anywhere

2 Rounds
20 Small jumps(rebounding)
10 Jumps for max height (rebounding)
Rest 1 minute

10 Jumps for max height (land and reset)
Rest 1 minute

10 Broad jumps for distance
Rest 1 minute

3 Rounds
12 Burpee
100m sprint (100%)
Rest 2 minutes


Monday, October 9th – 409

RX

Scale as needed

“JACKIE”
1000m row
50 Thrusters (45 lbs)
30 Pull ups

Anywhere

For Time
1000m Sprint
50 Air squats
25 Push ups
25 Pull ups


Sunday, October 8th – 408

RX

Scale as needed

Flexibilty WOD
1000m Jog

1:30 Couch stretch/side
1:30 Lizard stretch/side
1:30 Pigeon stretch/side
1:00 Calf stretch/side
1:00 Child pose

1000m Run

Anywhere

Flexibilty WOD
1000m Jog

1:30 Couch stretch/side
1:30 Lizard stretch/side
1:30 Pigeon stretch/side
1:00 Calf stretch/side
1:00 Child pose

1000m Run


Saturday, October 7th – 407

RX

Scale as needed

“Big Bad Bill”
75 pull up
800m run

125 push ups
800m run

175 sit up
800m run

225 walking lunge
800m run

250 double unders/500 skips

Anywhere

“Big Bad Bill”
75 pull up
800m run

125 push ups
800m run

175 sit up
800m run

225 walking lunge
800m run

250 double unders/500 skips


Friday, October 6th – 406

A post shared by Beth Morris (@beth0692) on

RX

Scale as needed

3 Rounds (each round is for time)
15 Push ups
30 Kettle bell swings (2pood)
15 Box jumps
30 Sumo Deadlift high pull (2 pood)
15 burpees
30 Second plank hold
Rest 2 minutes

Anywhere

3 Rounds (each round is for time)
15 Push ups
30 Mountain climbers
15 Box jumps
30 Air squats
15 Burpee
30 Second plank hold
Rest 2 minutes


Thursday, October 5th – 405

RX

Scale as needed

15 Minute AMRAP
55 Power snatch (95/65)
55 Pull ups
55 Calorie bike
55 GHD Sit ups

Anywhere

15 Minute AMRAP
55 push ups
55 pull ups
55 walking lunges
55 sit ups


Wednesday, October 4th – 404

RX

Scale as needed

“DIANE”
21 Deadlifts (225/155 lbs)
21 Handstand Push ups

15 Deadlifts
15 Handstand Push ups

9 Deadlifts
9 Handstand Push ups

Anywhere

Gymnastics Practice
Max distance Handstand walk in 5 Minutes
Max Handstand hold in 5 Minutes
Max Plank hold in 5 Minutes


Tuesday, October 3rd – 403

RX

Scale as needed

5RFT
15 thrusters (75/55 lbs)
30 renegade rows (35/20 lbs)
800m sprint

Anywhere

5RFT
800m Sprint
20 Pull ups


Monday, October 2nd – 402

RX

Scale as needed

5RFT
10 Sumo deadlift highpulls (95/65 lbs)
10 Kettle Bell swings (1.5/1 pood)
10 Push ups
10 Push press (95/65 lbs)
10 Box jumps

Anywhere

For Time
50 Handstand push ups
50 Mountain climbers
50 Walking lunge
50 Push ups
50 Sit ups


Sunday, October 1st – 401

RX

Scale as needed

For Time
100 Thrusters
*5 Burpee every minute on the minute*

Anywhere

For Time
300 Air squats
*5 Burpee every minute on the minute*


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