Karen is a high-volume, light weight CrossFit benchmark workout with a single movement - the wall ball. The Workout For time: 150 wall balls (20 lbs/14 lbs) Karen is 150 wall balls, aimed at a 10-foot target, for time. The prescribed medicine ball weight for men is 20 pounds, and for women, 14 pounds. Your [...]
The push press resembles the shoulder press with one key difference: the introduction of power from the hips. By recruiting larger muscle groups and moving quickly to generate momentum, you’ll be able to press heavier loads from your shoulders to overhead while building strength, speed and power. Points of Performance: The Push Press The points [...]
You might look at Grace and think, ”That’s it?”. Yes, that’s it. But like other benchmark WODs, do not be fooled by the simplicity. While the workout itself might look simple, the Clean and Jerk is one of the most complex and challenging movements you’ll learn. The Workout 30 Clean and Jerks (135/95 lb) [...]
The shoulder press is one of the nine foundational movements in CrossFit. It's also known as the strict press or the overhead press. The shoulder press is called a “strict” press because you get no assistance or transference of momentum from your lower body when moving the bar overhead. However, the core and hips are [...]
To honor those who have fallen, CrossFit pays tribute by naming workouts after these men and women. DT is a benchmark “Hero WOD” that is done to honor one of our fallen heroes. The Workout 5 Rounds 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb) DT is [...]
The overhead squat is a squat performed with weight held overhead. It’s a complex movement that demands full-body strength and mobility. Not to mention it is a killer core exercise that also builds balance, coordination and body awareness. Take the time to learn how to properly squat with weight over your head. Start with [...]
Once you’ve learned the points of performance for the air squat, you’ll build on what you’ve learned with additional foundational movements, like the front squat. The front squat introduces a front-load to the air squat. By adding weight to the front of your body, your center of mass shifts forward. With this front load, the tendency [...]
By Whitney Dunn, Rhapsody Coaches Mentorship Program at Rhapsody Fitness in Charleston, SC Won’t my arms get too big? What about my thunder thighs? Will I get bulky? Ladies. Let’s talk about body image. These are just a few of the many questions (laced with self-criticism…) I hear from the wonder women inside and outside [...]
Jackie is a benchmark WOD where the intended stimulus is meant to be a significant cardiovascular challenge. The intensity should be high, the thrusters should be light and the goal should be speed. The Workout "Jackie" For time: 1000 meter Row 50 Thrusters (Men - 45 lbs; Women - 35 lbs) 30 Pull-Ups This workout [...]
When you’re first getting started with CrossFit, one of the first movements you’ll learn is the air squat. And it's an exercise that you'll continue to practice over and over again. At first, this might be surprising because it seems like such a basic movement. But the reason why you start with the air [...]
