These endurance CrossFit workouts offer a wide selection of WODs to test and improve your engine and conditioning in a wide variety of different ways.
Each CrossFit Workout includes options for scaling and for beginners, so they are suitable for everyone that wants to give them a go.
Sunday 181202
For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters
Scaling
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.
Intermediate Option
For time:
Run 800 meters
Then, 10 rounds of the couplet:
6 handstand push-ups
10 assisted single-leg squats
Then, run 800 meters
Beginner Option
For time:
Jog 400 meters
Then, 10 rounds of the couplet:
10 knee push-ups
10 squats
Then, jog 400 meters
Thursday 181220
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps
Men: 30-in. box
Women: 24-in. box
Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps
Men: 24-in. box
Women: 20-in. box
Beginner Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps
Men: 20-in. box
Women: 16-in. box
Thursday 181122
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats
Scaling
This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.
Beginner Option
Complete as many rounds as possible in 15 minutes of:
15 knee push-ups
35 squats
Sunday 181216
5 rounds for time of:
400-m run
10 overhead squats
Men: 135 lb.
Women: 95 lb.
Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.
Intermediate Option
5 rounds for time of:
400-m run
10 overhead squats
Men: 95 lb.
Women: 65 lb.
Beginner Option
4 rounds for time of:
400-m jog
7 overhead squats
Men: 65 lb.
Women: 35 lb.
Friday 181214
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.
Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders
Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.
Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees
Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees
Sunday 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats
Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing
Saturday 180721
10 1-minute rounds of:
25 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 95 lb.
Women: 65 lb.
Friday 180713
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
Scaling
This pairing will take a while to complete. Reduce the distances of each in order to keep your total time in the 40- to 50-minute range. Find a pace that is uncomfortable but sustainable. Intermediate athletes may choose to attempt this as prescribed.
Beginner Option
For time:
1,000-m row
800-m run
1,000-m row
800-m run
1,000-m row
Wednesday 180711
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
Men: 55-lb. dumbbell
Women: 40-lb. dumbbell
Scaling
This workout challenges your flexibility and midline strength more than your metabolic engine. Reduce the load on the dumbbell and modify the L pull-up in order to keep a moderate pace. The single-arm overhead squat demands good flexibility but should still be attempted.
Intermediate Option
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 kipping L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 kipping L pull-ups
Men: 35-lb. dumbbell
Women: 20-lb. dumbbell
Beginner Option
3 rounds for time of:
5 dumbbell power snatches, left arm
5 single-arm overhead squats, left arm
5 jumping L pull-ups
5 dumbbell power snatches, right arm
5 single-arm overhead squats, right arm
5 jumping L pull-ups
Men: 20-lb. dumbbell
Women: 15-lb. dumbbell
