WOD – 4.26.18


Workout of the Day
21-15-9 reps for time of:
Overhead Squats (115#/75#)

WOD – 4.25.18

Part 2 takes that original explanation and looks toward the future. Glassman describes his “eureka moment”: finding that the area under the power-duration curve was the first “scientifically rigorous” measurement of fitness and encompassed all the other models perfectly. It can even be used to measure health.

“Your fitness is a snapshot of your health,” Glassman says.

CrossFit HQ has begun a massive endeavor to collect a wide variety of relevant health, fitness and business metrics through the affiliates and the global community. That data will be analyzed by scientists and physicians who will be looking to find best practices by answering this question: “Which of these things is causal, which is correlative?”

Workout of the Day

Accumulate 50 strict pull-ups during the time between sets.

WOD – 4.24.18

In this two-part video, CrossFit founder and CEO Greg Glassman explains the purpose of his program. Fitness throughout life is health, and the CrossFit community is leading the way toward transforming the world’s view of health and people’s ability to achieve it.

“CrossFit is constantly varied, high-intensity functional movement,” says Glassman. At Reebok CrossFit One, Glassman defines CrossFit and fitness and discusses the direction CrossFit is headed.

Part 1 will be familiar to those who have been to a Level 1 seminar. It is the classic explanation of what CrossFit is. Glassman also defines fitness and explains the models used to measure it.

Glassman says CrossFit is successful because it’s hard—that is the nature of intensity and why so many other programs lack intensity.

“Successful people pursue hard things. Unsuccessful avoid them,” he says.

Workout of the Day
For time:
1000m Row
50 Burpees Over Bar
30 Power Cleans (135#/95#)

WOD – 4.23.18

Workout of the Day
For time:
Run 400m
21 Thrusters (95#/65#)
Run 400m
15 Thrusters (95#/65#)
Run 400m
9 Thrusters (95#/65#)

WOD – 4.22.18


Workout of the Day
Complete the following every 3 minutes for 21 minutes:
200m Run
7 Deadlifts (225#/155#)
5 Burpees Over Bar

WOD – 4.21.18


Workout of the Day
Teams of 3
For time:
800m Run
6 Rope Climbs
20 Squat Cleans (115#/75#)
400m Run
9 Rope Climbs
35 Squat Cleans (115#/75#)
200m Run
12 Rope Climbs
50 Squat Cleans (115#/75#)

Only one person works at a time except for the run. Each run is completed as a team.

WOD – 4.20.18


Workout of the Day
For time:
1000m Row
100 Double-unders
1600m Run

WOD – 4.19.18


Workout of the Day
In 20 minutes find a heavy:
2 Rep Front Squat


Complete as many rounds as possible in 7 minutes of:
7 Box Jumps (24”/20”)
7 Kettlebell Swings (53#/35#)

WOD – 4.18.18


Workout of the Day
Complete as many reps as possible in 11 minutes of:
50/40 Calorie Row
5 Rounds of “Cindy”
Max Rope Climbs

5 Pull-ups
10 Push-ups
15 Squats

WOD – 4.17.18


Workout of the Day
Find your heaviest of the following complex:
1 Hang Power Snatch
1 Overhead Squat
1 Snatch Balance