FIT FOR ANY CHALLENGE. FIT FOR LIFE. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Unlock more categories containing advanced filters for 5x more popular workouts; Find the workout you want with advanced filters like modality (gymnastics, weightlifting, "GRETTEL" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Grettel” was first posted as the workout of the day on the CrossFit Main Site on January 3, 2021 along with her sister “Ingrid.” They were the first and second of a series of new “Girl” benchmark WODs posted to the CrossFit Main Site in early 2021.. This one is based on the classic “Girl” WOD, “Grace.” It is also the 3rd event for the 2021 Mid-Atlantic CrossFit 380 CLASSIC BENCHMARKS WORKOUTS (WODS) Popular workouts of the day (WODs). Find the right workout, right when you need it. Training ideas & inspiration for functional fitness athletes. Plus tips, scaling options, demos, and the background story behind each benchmark WOD. "GWEN" WORKOUT, FUNCTIONAL FITNESS WOD From Snoridge CrossFit: “This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel.”It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. "5 ROUNDS FOR TIME" WORKOUT, FUNCTIONAL FITNESS WOD For Time 200 meter Run 22 Snatches (95/65 lb) 22 Pull-Ups 22 Medicine Ball Cleans (20/14 lb) 22 Elbow Plank to Push-Ups 22 Wall Ball Shots (20/14 lb) 22 Deadlifts (95/65 lb) 22 Air Squats 22 Overhead Walking Lunges (45/25 lb plate) 22 Box Jumps (24/20 in) 22 Power Cleans (95/65 lb) 2x20 second Bar Hang 22 calorie Row 22 Handstand Push-Ups 22 Back Squats (95/65 lb) 22 Chest-to-Bar Pull-Ups 22 "HELEN" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Helen” is one of CrossFit’s classic “Girls” WODs.It was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 9, 2003 (), but it was unnamed at that time.It appeared again as the workout of the day for Wednesday, November 5, 2003 – which is the first time the name “Helen” accompanied it, along with a quote from Helen Keller: “We FIT FOR ANY CHALLENGE. FIT FOR LIFE. Upgrade to "Beastmode"to search, sort & filter every WOD in our database - and more. Unlock more categories containing advanced filters for 5x more popular workouts; Find the workout you want with advanced filters like modality (gymnastics, weightlifting, "GRETTEL" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Grettel” was first posted as the workout of the day on the CrossFit Main Site on January 3, 2021 along with her sister “Ingrid.” They were the first and second of a series of new “Girl” benchmark WODs posted to the CrossFit Main Site in early 2021.. This one is based on the classic “Girl” WOD, “Grace.” It is also the 3rd event for the 2021 Mid-Atlantic CrossFit 380 CLASSIC BENCHMARKS WORKOUTS (WODS) Popular workouts of the day (WODs). Find the right workout, right when you need it. Training ideas & inspiration for functional fitness athletes. Plus tips, scaling options, demos, and the background story behind each benchmark WOD. "GWEN" WORKOUT, FUNCTIONAL FITNESS WOD From Snoridge CrossFit: “This WOD was an early mainstay in CrossFit prior to “Grace” or “Isabel.”It became “Gwen” and has always been a workout where the goal is to pick a load, stay unbroken and touch and go off the floor. "5 ROUNDS FOR TIME" WORKOUT, FUNCTIONAL FITNESS WOD For Time 200 meter Run 22 Snatches (95/65 lb) 22 Pull-Ups 22 Medicine Ball Cleans (20/14 lb) 22 Elbow Plank to Push-Ups 22 Wall Ball Shots (20/14 lb) 22 Deadlifts (95/65 lb) 22 Air Squats 22 Overhead Walking Lunges (45/25 lb plate) 22 Box Jumps (24/20 in) 22 Power Cleans (95/65 lb) 2x20 second Bar Hang 22 calorie Row 22 Handstand Push-Ups 22 Back Squats (95/65 lb) 22 Chest-to-Bar Pull-Ups 22 "HELEN" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Helen” is one of CrossFit’s classic “Girls” WODs.It was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 9, 2003 (), but it was unnamed at that time.It appeared again as the workout of the day for Wednesday, November 5, 2003 – which is the first time the name “Helen” accompanied it, along with a quote from Helen Keller: “We CARDIO CALORIE/DISTANCE CONVERSIONS Cardio Conversion Tables from the functional fitness community. Use the estimates in the tables below to help scale or modify workouts to achieve a stimulus similar to the prescribed (Rx) version of a workout – even when you don’t have the Rx equipment. 1. Convert calories distances for the Rower/Run/Erg Bike/Air Bike Rowing (meters) "DT" WORKOUT, FUNCTIONAL FITNESS WOD What are the movement standards for the "DT" workout? Hang Power Clean: This variation of The Clean starts with the barbell in the "hang" position (anywhere above the knee). The landing position is a quarter or a half squat rather than a full-depth, below-parallel squat (like in a Squat Clean). "MANDO" WORKOUT, FUNCTIONAL FITNESS WOD With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Score is the time on the clock when the last round of the Clean-and-Jerks is completed. Tips and Strategy. Consider using a Barbell weight and Muscle-Up option that allows you to finish each movement in 3 sets or less throughout

the entire workout.

"MURPH" WORKOUT, FUNCTIONAL FITNESS WOD What are the tips and strategy to use for the "Murph" workout? If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 "HELEN" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Helen” is one of CrossFit’s classic “Girls” WODs.It was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 9, 2003 (), but it was unnamed at that time.It appeared again as the workout of the day for Wednesday, November 5, 2003 – which is the first time the name “Helen” accompanied it, along with a quote from Helen Keller: “We "NINJA PUNCH" WORKOUT, FUNCTIONAL FITNESS WOD This floater WOD consists of two parts to be scored individually. The first part is an 800-meter Assault AirRunner for Partner A. The second part is as many repetitions as possible (“AMRAP“) in 1 minute of Atlas Stone to Target. Score A is the time to complete the 800-meter Run. Score B is the total number of repetitions completed in 1 minute. "210611" WORKOUT, FUNCTIONAL FITNESS WOD "210611" Workout of the Day (WOD). How to do "210611" WOD. Good scores for "210611". Movement explanations. Video demos. Background story.

And more

"215 CHILDREN" WORKOUT, FUNCTIONAL FITNESS WOD Background: This workout is dedicated to the 215 indigenous children who were found buried at the Kamloops Indian Residential School in British Columbia, Canada on May 27, 2021. The Kamloops Indian Residential School operated between 1890 and 1969, when the federal government took over operations from the Catholic Church and operated it as a day school until it closed in 1978. "SEMIFINALS 21.4" WORKOUT, FUNCTIONAL FITNESS WOD Background: “Semifinals 21.4” is the 4th of the 6 total workouts for the CrossFit Online Semifinals competition. The CrossFit Online Semifinals is the final qualifying stage for athletes who qualified for The Atlas Games, German Throwdown, CrossFit Asia Invitational, CrossFit Lowlands Throwdown, and Brazil CrossFit Championship before the 2021 NOBULL CrossFit Games. "I'M UP, THEY SEE ME I'M DOWN" WORKOUT, FUNCTIONAL FITNESS Background: “I’m Up, They See Me I’m Down” is the 3rd of 4 total WODs for the 2021 Super Soldier Series Teams competition on July 10, 2021. The Super Soldier Series Teams is a unique competition that recognizes the capabilities of the Military and First Responders

personnel.

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