Saturday 240127

For time:

12 squat clean thrusters

Run 400 meters

9 squat clean thrusters

Run 400 meters

6 squat clean thrusters

Run 400 meters

♀ 75 lb

♂ 115 lb

Post time to comments.

Scaling:

Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:

For time:

12 squat clean thrusters

Run 400 meters

9 squat clean thrusters

Run 400 meters

6 squat clean thrusters

Run 400 meters

♀ 55 lb

♂ 75 lb

Beginner option:

For time:

12 squat clean thrusters

Run 400 meters

9 squat clean thrusters

Run 400 meters

6 squat clean thrusters

Run 400 meters

♀ 35 lb

♂ 45 lb

Resources:

The Squat Clean Thruster With Nuno Costa

Pose Running Drills: Lean and Pull

At-Home Cluster: Floor Touch Squat and Reach

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Friday 240126

For time:

60 toes-to-bars

*Perform 12 burpees at the start of each minute (including the first minute).

Post time to comments.

Compare to 211017.

Scaling:

This couplet will challenge your midline and is more difficult than it looks on paper. This workout falls in a moderate time domain for most. Remember, the longer you work out, the more burpees you have to perform. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Remember, the workout starts with burpees.

Intermediate option:

For time:

60 toes-to-bars

*Perform 8 burpees at the start of each minute (including the first minute).

Beginner option:

For time:

50 hanging knee raises

*Perform 5 burpees at the start of each minute (including the first minute).

Resources:

The Kipping Toes-to-Bar

The Burpee

Find a gym near you:

View the CrossFit map

Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Wednesday 240124

Open Workout 13.2

Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder-to-overheads

10 deadlifts

15 box jumps

♀ 75 lb, 20 inches

♂ 115 lb, 24 inches

Post total reps to comments.

Compare to 230126.

Scaling:

Today’s workout is a repeat of an Open workout from 2013. If you competed in 2013, check your score and go for a PR.

Both the load of the barbell and the height of the box should allow you to move through the reps quickly — the load should be light and the cycle time should be fast. A single round should take no more than 2 minutes to complete. Advanced athletes may be able to maintain 1 round per minute (maybe more).

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder-to-overheads

10 deadlifts

15 box jumps

♀ 45 lb, 20 inches

♂ 65 lb, 24 inches

Resources:

CrossFit Open Workout 13.2 With Denise Thomas (CF-L4)

The Shoulder Press

The Push Press

The Push Jerk

The Deadlift

The Box Jump

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Tuesday 240123

For reps:

3 minutes of pull-ups

3 minutes of push-ups

3 minutes of sit-ups

3 minutes of air squats

Post total reps to comments.

Scaling:

Today's workout is a variation of the benchmark workout Angie. You have 3 minutes to work through each movement, accumulating as many reps as possible. Your goal is to perform 30-70+ reps of each movement. Avoid pushing to failure on the push-ups and pull-ups. Consider performing smaller sets that you can maintain with minimal rest to keep moving. Choose movement variations that allow you to perform at least 10 reps per minute in each movement.

Intermediate option:

Same as Rx'd

Beginner option:

For reps:

3 minutes of ring rows

3 minutes of hand-elevated push-ups

3 minutes of sit-ups

3 minutes of air squats

Resources:

The Kipping Pull-Up

The Push-Up

The AbMat Sit-Up

The Air Squat

The Ring Row

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Featured photo:

Taken by Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.

Monday 240122

Strict Amanda

9-7-5 reps for time of:

Strict ring muscle-ups

Squat snatches

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Today’s workout is a shorter effort and twist on the benchmark workout Amanda. This variation highlights the gymnastics element of the workout and challenges your skill set. Don’t let the lower volume fool you — this workout packs a punch. The load of the barbell should allow you to complete the set of 9 in 1:30 or less.

If you have strict muscle-ups, but you are limited by the volume, consider reducing the reps to 5-4-3 or 3-2-1. If you do not yet have a strict ring muscle-up, perform low-ring muscle-up transitions. You can increase or decrease the difficulty of these by moving your feet forward or backward of the rings.

Intermediate option:

3-2-1 reps for time of:

Strict ring muscle-ups

9-7-5

Squat snatches

♀ 65 lb

♂ 95 lb

Beginner option:

9-7-5 reps for time of:

Low-ring muscle-up transitions

Hang power snatch + overhead squat

♀ 35 lb

♂ 45 lb

Resources:

The Strict Muscle-Up

The Snatch

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Featured photo:

Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Saturday 240120

For time:

60/75-calorie row

21 push jerks

60/75-calorie row

15 push jerks

60/75-calorie row

9 push jerks

♀ 95/125/155 lb

♂ 135/185/225 lb

Post time to comments.

Scaling:

Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:

For time:

45/60-calorie row

21 push jerks

45/60-calorie row

15 push jerks

45/60-calorie row

9 push jerks

♀ 65/75/95 lb

♂ 95/115/135 lb

Beginner option:

For time:

21/30-calorie row

21 push jerks

21/30-calorie row

15 push jerks

21/30-calorie row

9 push jerks

♀ 35/35/55 lb

♂ 45/45/65 lb

Resources:

Rowing Technique Tips

The Push Jerk

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Featured photo:

Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.

Friday 240119

Every 1 minute complete:

12/15-calorie Echo bike

Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and cals completed to comments.

Scaling:

Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.

Intermediate option:

Every 1 minute complete:

9/12-calorie Echo bike

Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:

Every 1 minute complete:

6/9-calorie Echo bike

Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources

Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike

Shop: Rogue Echo Bike

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Wednesday 240117

30-20-10 reps for time of:

Burpees

Chest-to-bar pull-ups

Alternating dumbbell snatches

♀ 35 lb

♂ 50 lb

Post time to comments.

Scaling:

Today’s workout is a fun triplet in which you’ll move quickly through a descending ladder. Your goal is to finish this workout in 15 minutes or less. Move as fast as you can through the round of 30 while still remaining consistent in the 20s; this should feel fast, but not like a full sprint.

The load of the dumbbell should allow you to maintain sets of 10 or more fast reps at a time with no more than 10-15 seconds of rest between sets.

Complete the chest-to-bar pull-ups in sets of 5+ to start. If that can't be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time, OR scale to chin-over-bar or jumping chest-to-bar pull-ups.

Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.

Intermediate option:

30-20-10 reps for time of:

Burpees

Chin-over-bar pull-ups

Alternating dumbbell snatches

♀ 20 lb

♂ 35 lb

Beginner option:

21-15-9 reps for time of:

Burpees

Jumping pull-ups

Alternating dumbbell snatches

♀ 10 lb

♂ 15 lb

Resources:

The Burpee

The Chest-to-Bar Pull-Up

The Kipping Pull-Up

The Dumbbell Snatch

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now >>

Featured photo:

Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.

Tuesday 240116

3 rounds for time of:

60-second freestanding handstand hold

60-second L-sit

Run 800 meters

Compare to 221026.

Post time to comments.

Scaling:

Today’s workout is longer in duration. Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest. Time cap each run at 5 minutes.

Intermediate option:

3 rounds for time of:

60-second handstand hold

60-second L-sit

Run 800 meters

Beginner option:

3 rounds for time of:

60-second plank hold

60-second L-sit drill: seated leg raises

Run 400 meters

Resources:

The Handstand

The L-Sit

WOD Demo Video

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Monday 240115

For load:

2-2-2-2-2

Hang squat cleans

Post results to comments.

Scaling:

Today’s goal is to lift something heavy for 2 repetitions across 5 sets. Remember, heavy is relative to each individual's capacity, but regardless, each effort should require your full focus and attention. If you know your percentages, aim to keep all sets at or above 75% of your 1-rep-max clean. Continue to increase the load across as many sets as possible. Each set of 2 cleans must be completed unbroken and start from above the knee.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

4-4-4-4-4

Hang squat cleans

Resources:

The Hang Clean

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

Learn more and register now

Featured photo:

Taken by Ruby Wolff at CrossFit Marrickville in Marrickville, Australia.