Saturday 231230

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb

♂ 135 lb

Post total reps across all 4 cycles to comments.

Scaling:

Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 burpees over the bar

6 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 65 lb

♂ 95 lb

Beginner option:

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 burpees over the bar

6 jumping pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 35 lb

♂ 45 lb

Resources:

The Hang Power Clean

The Push Press

The Burpee

The Pull-Up

Jumping Pull-Up Efficiency Tips

Find a gym near you:

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Featured photo:

Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

Friday 231229

7 sets for load:

6 alternating front-rack reverse lunges (3/leg)

Post heaviest load to comments.

Scaling:

Each set in today’s workout is meant to be heavy relative to each athlete's ability. Adjust the load as needed to maintain proper form and mechanics across all 7 sets.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

Heavy Days

Find a gym near you:

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Featured photo:

Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

Wednesday 231227

Complete as many rounds as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 205 lb

♂ 315 lb

Post total rounds to comments.

Scaling:

The goal today is to perform at least 1 round per minute. Scale the load of the barbell to maintain unbroken reps for a majority of the workout. Reduce the difficulty of the wall walks to complete reps in 1 minute or less.

Intermediate option:

Complete as many rounds as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

Complete as many rounds as possible in 8 minutes of:

2 inchworms + push-up

2 deadlifts

♀ 55 lb

♂ 75 lb

Resources:

The Wall Walk

The Deadlift

What Is a Deadlift?

Find a gym near you:

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Featured photo:

Taken at CrossFit Inner West in Drummoyne, New South Wales, Australia.

Tuesday 231226

2 rounds for time:

50 alternating dumbbell snatches

50 wall-ball shots

♀ 14-lb ball to 9-foot target, 35-lb dumbbell

♂ 20-lb ball to 10-foot target, 50-lb dumbbell

Post time to comments.

Scaling:

Today’s challenge is hanging on when you really want to rest. Scale the load of the dumbbell and the wall ball so you can maintain large sets.

Intermediate option:

2 rounds for time:

50 alternating dumbbell snatches

50 wall-ball shots

♀ 10-lb ball to 9-foot target, 25-lb dumbbell

♂ 14-lb ball to 10-foot target, 35-lb dumbbell

Beginner option:

2 rounds for time:

30 alternating dumbbell snatches

30 wall-ball shots

♀ 6-lb ball to 9-foot target, 10-lb dumbbell

♂ 10-lb ball to 10-foot target, 15-lb dumbbell

Resources:

The Dumbbell Power Snatch

The Wall-Ball Shot

Dumbbell Smarts

Find a gym near you:

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Featured photo:

Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Monday 231225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlestick rocks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Scaling:
Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option:

Same as Rx’d

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm

2 candlesticks

3 burpees

4 knee push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 dumbbell shoulder presses

12 box step-ups

♀ 10-lb dumbbell, 12-inch box

♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Resources:

The Wall Walk

Candlestick Conditioning Drills

The Burpee

The Push-Up

The Walking Lunge

The Air Squat

The AbMat Sit-Up

The Handstand Push-Up

The Single-Leg Squat

The Box Step-Up

The Dumbbell Press

Find a gym near you:

View the CrossFit map

Featured photo:

Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.

Saturday 231223

Complete as many reps as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb

♂ 20-lb ball to 10-foot target, 135 lb

Post total reps to comments.

Scaling:

Do not treat this workout like the CrossFit Open. Scale the workout in a way that will allow you to make it to the cleans.

Intermediate option:

Complete as many reps as possible in 14 minutes of:

60-calorie row

50 hanging knee raises

40 wall-ball shots

30 cleans

20 chin-over-bar pull-ups

♀ 10-lb ball to 9-foot target, 65 lb

♂ 14-lb ball to 10-foot target, 95 lb

Beginner option:

Complete as many reps as possible in 14 minutes of:

60 strokes on the rower

50 sit-ups

40 wall-ball shots

30 cleans

20 push-ups

♀ 6-lb ball to 9-foot target, 35 lb

♂ 10-lb ball to 10-foot target, 45 lb

Resources:

Rowing

The Toes-to-Bar

The Wall-Ball Shot

The Clean

The Muscle-Up

The Pull-Up

The AbMat Sit-Up

The Push-Up

Find a gym near you:

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Featured video:

A New Way to Work Toward Muscle-Ups

Friday 231222

4 rounds for time:

Run 400 meters

50 air squats

Post time to comments.

Scaling:

Reduce the distance of the run to keep efforts to 2:15 or less. Reduce the volume of air squats to complete reps in 1:30 or less.

Intermediate option:

Same as Rx’d

Beginner option:

4 rounds for time:

Run 200 meters

20 air squats

Resources:

The Air Squat

From the Archives: Running Technique

Find a gym near you:

View the CrossFit map

Featured video:

Zack Merrick of All Time Low Does CrossFit WOD at Red Rocks

Most rock musicians warm up for a show with a sound check. Zack Merrick does CrossFit. On May 23, 2023, the band performed a sold-out show at Red Rocks Amphitheater in Colorado. But before taking the stage, Merrick — who trains at CrossFit Training Yard in California — hit a quick workout (the same as today’s Workout of the Day.) Watch it now at CrossFit.com.

Wednesday 231220

Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots

10 toes-to-bars

10 box jumps

*Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches

♂ 20-lb ball to 10-foot target, 24 inches

Post rounds to comments.

Scaling:

Scale the load of the wall ball and height of the box to maintain unbroken reps and relatively quick rounds. Reduce the difficulty of the toes-to-bar so you can complete each set in 2 sets or less.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots

10 hanging knee raises

10 box jumps

*Step down from the box.

♀ 6-lb ball to 9-foot target, 10 inches

♂ 10-lb ball to 10-foot target, 10 inches

Resources:

The Wall-Ball Shot

The Toes-to-Bar

The Box Jump

Find a gym near you:

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Featured photo:

Taken by wodphotography at CrossFit Super 7 in Aarschot, Belgium

Tuesday 231219

For time:

2,000-meter row

50 alternating single-leg squats

30 hang cleans

♀ 135 lb

♂ 225 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain consistent sets of at least 5 unbroken reps. Scale the difficulty of the single-leg squats so you can keep moving.

Intermediate option:

For time:

1,600/2,000-meter row

50 alternating single-leg squats to a target

30 hang power cleans

♀ 105 lb

♂ 155 lb

Beginner option:

For time:

800/1,000-meter row

50 alternating reverse lunges

30 hang power cleans

♀ 55 lb

♂ 75 lb

Resources:

Rowing

The Single-Leg Squat

The Hang Clean

The Hang Power Clean

Rowing: Body Position

Find a gym near you:

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Featured photo:

Taken at Diablo CrossFit in Pleasant Hill, California

Monday 231218

5 rounds for time:

15 push jerks

12 chest-to-bar pull-ups

9 sumo deadlift high pulls

♀ 65 lb

♂ 95 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.

Intermediate option:

5 rounds for time:

15 push jerks

12 chin-over-bar pull-ups

9 sumo deadlift high pulls

♀ 55 lb

♂ 75 lb

Beginner option:

5 rounds for time:

12 push jerks

9 jumping pull-ups

6 sumo deadlift high pulls

♀ 35 lb

♂ 45 lb

Resources:

The Push Jerk

The Kipping Chest-to-Bar Pull-Up

Jumping Pull-Up Efficiency Tips

The Sumo Deadlift High Pull

The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.