WOD 0144

Fitness / WOD

For time. Score: your time.

Division

50 Double-under monostructural

40 Wall-ball shot 20-lb medicine ball to a 10-foot targetweightlifting

30 Box jump-over 24-inch boxgymnastics

20 Ground-to-overhead 135-lb barbellweightlifting

10 Burpee pull-up gymnastics

20 Ground-to-overhead 135-lb barbellweightlifting

30 Box jump-over 24-inch boxgymnastics

40 Wall-ball shot 20-lb medicine ball to a 10-foot targetweightlifting

50 Double-under monostructural

Works: quadriceps, shoulders, glutes, hamstrings, lats · also abdominals, calves, triceps, abductors, adductors, lower back

Time0:00Tap start. The clock begins after a three-second count.

Done0 / 9

Round1 of 1

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

Calculator

A set to failure, and what that strength looks like from one rep to ten.