Tuesday 240102

For time:

21-18-15-12-9-6-3 reps for time:

Calorie row

Dumbbell thrusters

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

Push the pace on the rower. The set of 21 calories should take no longer than 1:20 to complete. Use a dumbbell weight that allows you to complete your first set of thrusters in 2 sets or less. Don’t hold back if you can go unbroken.

Intermediate option:

21-18-15-12-9-6-3 reps for time:

Calorie row

Dumbbell thrusters

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

14-12-10-8-6-4-2 reps for time:

Calorie row

Dumbbell thrusters

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Resources:

Rowing Technique Tips

The Dumbbell Thruster

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Monday 240101

For time:

800-meter run

10 rounds of:

5 hang power cleans

30 double-unders

800-meter run

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.

Intermediate option:

For time:

800-meter run

10 rounds of:

5 hang power cleans

30 double-unders or :30 of attempts

800-meter run

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

400-meter run

6 rounds of:

5 hang power cleans

20 single-unders

400-meter run

♀ 35 lb

♂ 45 lb

Resources:

Running Fundamentals

The Hang Power Clean

The Double-Under

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

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

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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?

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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

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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:

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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

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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