Workout of the Day

Programmed by: Paleoethics

Monday, July 31th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

3 Rounds
1:00 amrap Pistols
Rest 1:00

1:00 max Push ups
Rest 1:00

1:00 max Burpee Tuck jumps
Rest 1:00

Anywhere

3 Rounds
1:00 amrap Pistols
Rest 1:00

1:00 max Push ups
Rest 1:00

1:00 max Burpee Tuck jumps
Rest 1:00


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Monday, July 30th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

For Time
1600m run
Rest 6 minutes

2x800m run(same pace) 2 minute rest between 800s
3 minute rest

4x400m run (same pace) 1 Min rest between 400s

Anywhere

For Time
1600m run
Rest 6 minutes

2x800m run(same pace) 2 minute rest between 800s
3 minute rest

4x400m run (same pace) 1 Min rest between 400s


Sunday, July 29th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

For Time
150 Double unders
100ft HSW
50 Pistols

Anywhere

For Time
150 Double unders
100ft HSW
50 Pistols


Saturday, July 28th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

For Time
400m run
15 Power snatches 135/95

400m run
30 chest to bar pull ups

400m run
15 Front squats 185/125

Anywhere

For Time
400m run
Rest 1 Minute

400m run
Rest 1 Minute

400m run
Rest 1 Minute

Jog 1 mile (cooldown)


Friday, July 27th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

For Time
500m row

50 wallballs
50 Burpee to a 6” target

50 wallballs
50 Burpee to a 6” target

50 wallballs
50 Burpee to a 6” target

500m row

Anywhere

For Time
400m run

50 Air squats
50 Burpee to a 6” target

50 Air squats
50 Burpee to a 6” target

50 Air squats
50 Burpee to a 6” target

400m run


Thursday, July 26th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

3RFT
1000m row
100 Double unders
1 Mile run

Anywhere

3RFT
1000m row
100 Double unders
1 Mile run

*If you don’t have access to a rower, swim 250m*


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Wednesday, July 25th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

5RFT
21 wallballs
15 burpee
9 Deadlift (275/155)

Anywhere

5RFT
20 Sit ups
20 air squats
10 Max height jumps


Tuesday, July 24th

A post shared by The WOD Life (@thewodlife) on

RX

Scale as needed

10 Minute EMOM
15 calorie row

5 Minute EMOM
20 Calorie row

Anywhere

For Time
Run 10 Minutes
Turn
Run 10 minutes back to starting point


Monday, July 23rd

A post shared by Shana Alverson (@shana_a) on

RX

Scale as needed

5RFT
21 Air Squats
15/10 Calorie Schwinn Bike
9 Alternating Dumbbell Snatches (50/35)

Anywhere

5RFT
20 Air squats
15 Box jumps
10 Hollow rocks


Sunday, July 22nd

RX

Scale as needed

Partner Holleyman: 30RFT
5 Wallballs
3 Handstand Push ups
1 Power clean 225/155

30 rounds are split between the team. 1 athlete completes a full round before switching

Anywhere

Partner Up: 30RFT
6 Pistols
15’ Handstand walk
3 Tuck jumps


Saturday, July 21st

A post shared by emily (@emmmmilio) on

RX

Scale as needed

Cardio
5km Run

Anywhere

Cardio
5km Run


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Friday, July 20th

RX

Scale as needed

10-20-30-40
Burpees
Push press
Box jumps

Anywhere

10-20-30-40
Burpee
Box jumps
Push ups


Thursday, July 19th

RX

Scale as needed

Strength
Work up to a Heavy Deadlift

5RFT
50-40-30-20-10
Double unders

25-20-15-10-5
Kettlebell swings

Anywhere

For Time
400m all out Sprint
3 Sets of Max Handstand pushups


Wednesday, July 18th

RX

Scale as needed

Cindy
20 Minute Amrap

5 pull ups
10 push ups
15 Air squats

Core
100 hollow rocks

Anywhere

Cindy
20 Minute Amrap

5 Pull ups/Wide cuffs
10 Push ups
15 Air squats

Core
100 hollow rocks


Tuesday, July 17th

A post shared by Paleoethics (@paleoethics) on

RX

Scale as needed

For Time
400m run
15 power snatch

200m run
12 power snatch

100m run
9 power snatch

400m run
15 clean and jerks

200m run
12 clean and jerk

100m run
9 clean and jerk (95/65)

Anywhere

For Time
400m run
15 Burpee

200m run
12 Burpee

100m run
9 Burpee

400m run
15Burpee

200m run
12 Burpee

100m run
9 Burpee


Monday, July 16th

A post shared by Theresa jo (@theresajo21) on

RX

Scale as needed

5RFT
15 WallBalls
10 Deadlifts (225/155)

Anywhere

5RFT
25 Air squats
200m run


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Sunday, July 15th

A post shared by @naomidhall on

RX

Scale as needed

10 Minute Amrap

3-6-9-12-15-18
Hang Power Snatch
Box Jumps

Anywhere


Max burpee box jump overs in 5 Minutes

Rest 5 Minutes

Max Plank hold


Saturday, July 14th

A post shared by Paleoethics (@paleoethics) on

RX

Scale as needed

For Time
1200m run
Rest 2 minutes
800m run
Rest 1 min
400m run

Anywhere

For Time
1200m run
Rest 2 minutes
800m run
Rest 1 min
400m run


Friday, July 13th

RX

Scale as needed

4×8 (Heavy)
Front Squat

3 Rounds
16 Reverse Lunges
24 Push ups
32 Sit ups

Anywhere

5RFT
16 Reverse lunge
24 Push ups


Thursday, July 12th

RX

Scale as needed

For Time
Push press 5×6 (From the rack)

800m run

Into

2 Rounds
30 DB Snatch (50/35)
20 C2B Pull ups

Into

400m run

Anywhere

For Time
800m run

Into

2 rounds
30 Push ups
50 Sit ups

Into

400m run


Wednesday, July 11th

RX

Scale as needed

3 Rounds
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

Anywhere

3RFT
3RFT:
75 Double unders
50 Air squats
15 Plank ups


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Tuesday, July 10th

RX

Scale as needed

Alternating On the Minute x 10 (5 Rounds)
A) 200 Meter Run with Weight Vest (20/14)
B) Max Strict Chest to Bar Pull-ups in 30 seconds with Vest (20/14)

Conditioning (5 Rounds)
12 Reverse Dumbbell Lunges (70/50)
9 Dumbbell Clean and Jerks (70/50)
6 Bar Muscle-Ups

Anywhere

For Time
400m Walking lunge


Monday, July 9th

A post shared by Pamela Psaila (@pamelapsaila) on

RX

Scale as needed

CrossFit Games open workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 Power snatch (75/55)

Anywhere

Amrap 10
30 Double unders
15 Lying leg lifts


Sunday, July 8th

RX

Scale as needed

3-3-3-2-2-2-1-1-1
Clean and Jerk

8 minute amrap
10 box jumps
15 Push ups

Anywhere

For Time
5×6 Tuck jumps into a 15m Sprint
5×6 Broad jumps into 15m Sprint
5×6 15m Sprint


Saturday, July 7th

RX

Scale as needed

Every 5 Minutes
400m run
21 Kettlebell swings
12 Pull ups

Complete this 4 times. Each round is a Sprint

Anywhere

Every 5 Minutes
400m run
21 Box jumps
21 Sit ups

Complete this 4 times. Each round is a Sprint.


Friday, July 6th

A post shared by Ashley Bowman (@smashbfit) on

RX

Scale as needed

Every minute on the minute for 20 Minutes
Minute 1: 15 Thruster 75/55
Minute 2: 15 Sumo deadlift High pulls 75/55
Minute 3: 12 Burpee
Minute 4: Rest

Core
3x 1 minute plank

Anywhere

Every minute on the minute for 20 Minutes:
1: 60 double unders
2: 15 Push ups
3: 60 Second plank
4: rest


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Thursday, July 5th

A post shared by André Luiz (@allluz86) on

RX

Scale as needed

30-20-10
Kettlebell swings
Burpees
Sit ups

3 sets
10 single arm upright row
10 Single arm press

Anywhere

30-20-10
Burpee
Sit up
Single leg squat


Wednesday, July 4th

RX

Scale as needed

5-4-3-2-1-1-1
Back Squat

8 Minute AMRAP
6 Box jumps 30/24
16 Weighted Walking lunges

Anywhere

Warm Up
Max Distance Broad jump
10x Max vertical jumps

8 Minute AMRAP
6 Box jumps
16 Jumping lunges


Tuesday, July 3rd

A post shared by Top4Fitness (@top4fitness) on

RX

Scale as needed

Warm Up
20 Jumping jacks
20 Dislocates
20 Banded pull aparts
10 Hollow rocks
10 Arch-ups
10 Ring row
5 Push up to downward dog

Ovehead Carry:
50m each arm (50/35)

3RFT:
50 Double unders
20 Push ups
20 Pull ups
20 Dumbbell snatch

Anywhere

Warm Up
20 Jumping jacks
20 Dislocates
20 Banded pull aparts
10 Hollow rocks
10 Arch-ups
10 Ring row
5 Push up to downward dog

3RFT:
50 Double unders
20 Push ups


Monday, July 2nd

A post shared by Clement Clabé (@clementklb) on

RX

Scale as needed

For time:15-12-9-6-3
Power Clean and Jerks (135/95)
200m Run after each set

Extra Work
3×30 Partner leg push downs

Anywhere

For time:15-12-9-6-3
Burpee box jumps
200m Run after each set


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Sunday, July 1st

A post shared by Jason Lee (@jasonminilee) on


RX

Scale as needed

Partner up!
1200m run
100 Wallballs
80 Calorie Row
60 Deadlifts 185/125
400m Farmers carry (split)
20 Pull ups

Anywhere

With a Partner For Time
2000m Run
100 Air squats
100 Sit ups
100 Single leg Toe touches
100’ Handstand walk


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