Monday, July 20, 2026

22 Comments / Workout of the Day (WOD) / By
5 rounds for time: 
20/16 Calorie row
20 Burpees over the rower

Scaling:
Today’s workout is a gut check. Find a pace on both the rower and the burpees you can maintain and keep yourself moving. Going out “hot” on the rower does you no good if your pace slows down your burpees. Most can perform the movements as prescribed, however, consider a combination of reps and calories that allows you to finish a round in 4 minutes or less.
 
Intermediate option:
5 rounds for time:
16/12 Calorie row
16 Burpees over the rower

Beginner option:
5 rounds for time:
10/7 Calorie row
10 Burpees over the rower

Monday, July 20, 2026 Read More »

Saturday, July 18, 2026

5 Comments / Workout of the Day (WOD) / By
“The CrossFit Total”
-10min to Achieve a Max Back Squat
5 Minute transition
-10min to Achieve a Max Strict Press
5 Minute transition
-10min to Achieve a Max Deadlift
*The athlete may perform a maximum of 3 attempts for each movement.

Or

“The Other Total”
-10min to Achieve a Max Clean
5 Minute transition
-10min to Achieve a Max Bench Press
5 Minute transition
-10min to Achieve a Max OHS
Clean is from the ground, power or squat.
*The athlete may perform a maximum of 3 attempts for each movement.
Compare to September 9, 2024.

Saturday, July 18, 2026 Read More »

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