Saturday 240203

For time:

Ruck 3 miles

or

Run 4 miles

♀ 30 lb

♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:

If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:

Same as Rx’d

Beginner option:

For time:

Ruck 1.5 miles

or

Run 2 miles

♀ 10 lb

♂ 15 lb

Resources:

CAP: Running Pulling in Place Drill

CAP: Running Falling Forward Drill

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Featured photo:

Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

Friday 240202

Erin

5 rounds for time of:

15 dumbbell split cleans

21 pull-ups

♀ 25-lb dumbbells

♂ 40-lb dumbbells

Post time to comments.

Compare to 180719.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Scaling:

Today’s workout is a Hero. Compared to other Hero WODs, this is quick and should not be drawn out into a long slog. To keep moving, reduce the weight and reps on the split cleans. Modify the pull-ups so each round can be completed in 3 or 4 sets.

Intermediate option:

5 rounds for time of:

12 dumbbell split cleans

15 pull-ups

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

4 rounds for time of:

10 dumbbell split cleans

12 ring rows

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Resources:

The Kipping Pull-Up

The Butterfly Pull-Up

The Ring Row

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Wednesday 240131

As many rounds and reps as possible in 8 minutes of:

40 double-unders

10 hang power snatches

♀ 65 lb

♂ 95 lb

Post rounds and reps to comments.

Scaling:

Today’s workout is a fast couplet. Expect your grip to be taxed on both movements. Double-unders should not take more than 45 seconds each round. Intermediate athletes should choose a number of double-unders they can consistently achieve within 30 seconds. If necessary, reduce the reps or perform attempts for a given amount of time each round. The load of the barbell should be light. Over the course of the workout, the load may even be annoying because you want to put it down, but there is no reason to do so. Push for unbroken rounds and manage your transition times.

Intermediate option:

As many rounds and reps as possible in 8 minutes of:

15 double-unders

10 hang power snatches

♀ 55 lb

♂ 75 lb

Beginner option:

As many rounds and reps as possible in 8 minutes of:

40 single-unders

10 hang power snatches

♀ 35 lb

♂ 45 lb

Resources:

The Double-Under

The Hang Power Snatch

The Single-Under

From Single-Unders to Double-Unders

Find a gym near you:

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2024 Open Registration is LIVE!

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Featured photo:

 Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

Tuesday 240130

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack walking lunges

20-18-16-14-12-10-8-6-4-2 reps of:

GHD sit-ups

♀ 125 lb

♂ 185 lb

Post time to comments.

Scaling:

Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.

Intermediate option:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack walking lunges

10-9-8-7-6-5-4-3-2-1 reps of:

GHD sit-ups to parallel

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack walking lunges

10-9-8-7-6-5-4-3-2-1 reps of:

AbMat sit-ups

♀ 35 lb

♂ 45 lb

Resources:

Alternating Front-Rack Walking Lunges

The GHD Sit-Up

The AbMat Sit-Up

Find a gym near you:

View the CrossFit map

2024 Open Registration is LIVE!

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Monday 240129

As many reps as possible in 4 minutes of:

3 wall-facing strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

6 strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

9 kipping handstand push-ups

5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:

Today’s workout is a mix of high-skill gymnastics and grunt work. You have to pay the toll of the shuttle runs in order to play with the handstand push-ups. Scale the number of shuttle runs to finish in 1 minute or less. The most challenging variation of the handstand push-up is up first. Challenge yourself, but not so much that you spend a lot of time resting. There is more benefit in scaling the handstand push-up and continuously moving than in trying to do too much and twiddling your thumbs.

Intermediate option:

As many reps as possible in 6 minutes of:

3 strict handstand push-ups

5 shuttle runs

As many reps as possible in 6 minutes of:

6 kipping handstand push-ups

5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:

As many reps as possible in 12 minutes of:

3 dumbbell shoulder presses

10 shuttle runs

6 dumbbell shoulder presses

10 shuttle runs

*Etc.

*Continue adding 3 reps to the dumbbell shoulder presses until time expires.

1 shuttle run = 25 feet down and 25 feet back

♀ 15 lb

♂ 20 lb

Resources:

The Wall-Facing Handstand Push-Up

The Strict Handstand Push-Up

The Kipping Handstand Push-Up

The Dumbbell Press

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

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

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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

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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!

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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:

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2024 Open Registration is LIVE!

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Featured photo:

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