Newest programs

Run, Throw, Hang, Repeat - Crossfit Workout

For time

30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs

400m run after each round

TC: 18

workout description

"For Time – Core, Wall, Run, Repeat"

This chipper-style WOD is built to burn your midline, legs, and lungs. You’ll work down through two descending rep schemes, separated by a 400m run after each round:

30-20-10-5
Knee Raises / Knees to Elbows / Toes-to-Bar

60-40-20-10
Wall Balls @14/20 lbs

400m Run after each round (4 total runs)

Time Cap: 18 minutes
Pace the early rounds smartly — the volume is front-loaded, but the final run will test what you’ve got left in the tank.

Workouts with the same "for time" format

10 Rounds of Regret

bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout

For time

10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees

Try it

From Bar to Boulevard

burpee over bar workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout

For time

20 Knee raises/knees to elbows/T2B
30 Hang power cleans @25/35 Intermediate: @35/50 RX: @40/60
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar

Cash out: 800 m run

Try it

Six Rounds of Sadness

bodyweight crossfit workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, toes to bar workout, v-up workout

6 rounds:

8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders

Try it

Overhead and Under Pressure

box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout

Buy in: 500 m ski

4 rounds:

10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs