Main Site Daily WODs

Saturday 250118

For time:

1,000-meter row

50 deadlifts

30 handstand push-ups

♀ 95 lb

♂ 135 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell should feel light and allow you to knock out larger chunks of reps. On the handstand push-ups — just like the pull-ups in Jackie — use whatever you have left in the tank to get across the finish line.

Scaling:

Reduce the loading of the barbell to maintain sets of 15 reps or more.

To reduce the complexity of the deadlift, consider performing a sumo deadlift or a dumbbell deadlift. For the handstand push-ups, consider a pike push-up, a dumbbell push press, or a standard push-up.

In case of injury or limitation, complete 2,500 meters on the Echo bike or 1,000 meters on a ski erg. For the deadlifts, consider a sumo deadlift with a kettlebell, an unloaded good morning, or a GHD hip extension. For the handstand push-ups, consider a dumbbell shoulder press with one or both arms or a push-up.

Intermediate option:

For time:

1,000-meter row

50 deadlifts

20 handstand push-ups

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

500-meter row

40 deadlifts

20 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells

♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:

To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall immediately followed by pressing with your arms to finish the lockout.

Resources:

Rowing Technique Tips

The Deadlift

The Kipping Handstand Push-Up

The Dumbbell Press

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Friday 250117

Open Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

♀ 65 lb

♂ 95 lb

Post time to comments.

Compare to 170807.

Stimulus and Strategy:

Today’s workout is a retest of a previous Open workout from 2017. If you have completed this before, look back at your score. In most cases, the barbell loading should not be the limiting factor. Instead, it should be performing these two movements while managing a high heart rate. Most should aim to complete this workout in less than 20 minutes. That being said, today could be a day to try the prescribed version even if you have to break up each set of thrusters. This builds confidence and allows you to establish a time for this benchmark.

Scaling:

Reduce the loading of the barbell to maintain unbroken reps for most of your sets.

To reduce the complexity of the thruster, use a pair of dumbbells or perform a front squat followed by a push press. For the double-unders, perform as many as you can in 30 seconds or perform single-unders.

In case of injury or limitation, perform a single-arm dumbbell thruster, a front squat for an overhead limitation, or a push press for a squat limitation. For the jump rope, get on any machine and accumulate 6/8 calories per round.

Intermediate option:

10 rounds for time of:

9 thrusters

35 double-unders

♀ 55 lb

♂ 75 lb

Beginner option:

5 rounds for time of:

9 thrusters

35 single-unders

♀ 35 lb
♂ 45 lb

Coaching cues:

To speed up the cycle time on the thruster, think about pulling the barbell down from the overhead position. As soon as it hits your shoulders, move to the squat.

Resources:

The Thruster

The Double-Under

Open Workout 17.5

Register for the 2025 CrossFit Open

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Wednesday 250115

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 20-lb dumbbells

♂ 24-inch box and 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:

Today’s workout has grunt work written all over it — it’s one of those where you just need to put your head down and grind. The goal is to complete this workout in 20 minutes or less. Choose an option for the push-up that allows you to perform consistent sets of at least 5-10 reps.

Scaling:

Reduce the loading of the dumbbells and the height of the box, then reduce the volume per set as needed.

To reduce the complexity of the push-up, perform them with your hands on the floor instead of on the dumbbells. If necessary, perform push-ups for the knees or with your hands elevated on a 30-inch box. For the dumbbell box step-ups, perform them with no weight to a lower target.

In case of injury or limitation, perform a single-arm dumbbell shoulder press in place of the push-up. For the dumbbell box step-up, perform these with no weight to a lower target or consider a lunge.

Intermediate option:

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 15-lb dumbbells

♂ 24-inch box and 25-lb dumbbells

Beginner option:

3 rounds for time of:

12 push-ups from the knees

12 dumbbell box step-ups

♀ 12-inch box and 10-lb dumbbells

♂ 20-inch box and 15-lb dumbbells

Coaching cues:

As soon as the speed of your push-up begins to slow, rest. While this may result in a greater number of rest breaks than is strictly necessary, only performing "fast" reps and not grinding through a handful of slow ones to finish a set can help avoid reaching failure and yield an overall faster time.

Resources:

A Fresh Take on the Lowly Push-Up

Dumbbell Box Step-Up

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Tuesday 250114

Gwen

15-12-9 reps for load of:

Clean and jerk

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post load to comments.

Compare to 220821.

Stimulus and Strategy:

Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired.

Scaling:

Reduce the loading of the barbell to maintain the safety and integrity of the movement.

To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position.

In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only.

Intermediate option:

Same as Rx’d.

Beginner option:

12-9-6 reps for load of:

Clean and jerk

Coaching cues:

Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell overhead.

Resources:

The Clean and Jerk

The Power Clean and Split Jerk

Workout Tips for Gwen From 220821

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Monday 250113

For time:

1,600-meter run

Rest 3 minutes

800-meter run

Rest 2 minutes

400-meter run

Rest 1 minute

200-meter run

Post time to comments.

Compare to similar 191107.

Stimulus and Strategy:

Try to hit each of today’s running intervals as quickly as your capacity will allow. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in mind for each interval. If you are training with a buddy or a group, keep up with someone who will challenge your pace.

Scaling:

To reduce the volume of this effort, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.

In case of injury or limitation, for the 1,600-meter run, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.

Intermediate option:

Same as Rx’d.

Beginner option:

For time:

800-meter run

Rest 3 minutes

400-meter run

Rest 2 minutes

200-meter run

Rest 1 minute

100-meter run

Coaching cues:

Check your running posture. Relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

Resources:

Running Workshop: Warm Up With Proper Technique

CrossFit Running Course

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Saturday 250111

Complete as many rounds and reps as possible in 12 minutes of:

5 pull-ups

10 knees-to-elbows

15 goblet squats

♀ 35-lb kettlebell

♂ 53-lb kettlebell

Post total reps to comments.

Stimulus and Strategy:

Today’s workout has a rep scheme like you would find in the benchmark Cindy.   However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.

Scaling:

Reduce the loading of the kettlebell to maintain unbroken goblet squats.

Reduce the complexity of the pull-up by performing jumping pull-ups or ring rows. As for the knees-to-elbows, perform knees-to-chest, hanging knee raises, or V-ups. First look to reduce the load of the kettlebell, but if necessary, perform an air squat.

In case of injury or limitation, perform ring rows or a single-arm ring row. For the knees-to-elbows, perform a V-up, sit-up, or plank hold. For the goblet squats, consider an air squat or lunge.

Intermediate option:

Complete as many rounds and reps as possible in 12 minutes of:

5 pull-ups

10 knees-to-chests

15 goblet squats

♀ 26-lb kettlebell

♂ 35-lb kettlebell

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

5 ring rows

10 hanging knee raises

15 air squats

Coaching cues:

In the knees-to-elbows, focus on leaning back in your kip swing as you press down against the pull-up bar. This leanback will make it easier to get your knees to your elbows.

Resources:

The Kipping Pull-Up

Kettlebell Goblet Squat

Kipping Hanging Knee Raises

Efficiency Tips: Knees-to-Elbows With Chris Spealler

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Friday 250110

Hoover

8 rounds for time of:

400-meter run

15 burpee box jump-overs

10-calorie bike

6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell

♂ 24-inch box and 75-lb dumbbell

Post time to comments.

Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.

Stimulus and Strategy:

Today, we’re doing a Hero workout. Hero workouts are meant to be longer, challenging efforts. This workout is no exception. Expect this to take at least 30 minutes. Choose options that allow you to keep moving at a steady pace. Aim to spend no more than 5 minutes completing a single round.

Scaling:

To adjust the volume, consider reducing the total number of rounds. Reduce the loading of the dumbbell, the height of the box, and the distance of the run.

To reduce the complexity of the burpee box jump-over, consider a burpee box step-over or an up-down step-over. For the dumbbell snatch, consider a hang dumbbell snatch with a lighter load.

In case of injury or limitation, complete 900/1,250 meters on an Echo bike or 400/500 meters on the rower. For the burpee box jump-overs, consider an up-down with a lower step-up. For the bike, use any machine available to accumulate the calories. If there is an overhead limitation, consider performing a kettlebell swing to eye level or a single-arm dumbbell clean.

Intermediate option:

6 rounds for time of:

400-meter run

15 burpee box jump-overs

10-calorie bike

6 alternating dumbbell snatches

♀ 20-inch box and 35-lb dumbbell

♂ 24-inch box and 50-lb dumbbell

Beginner option:

4 rounds for time of:

200-meter run

10 burpee box step-overs

7-calorie bike

6 alternating dumbbell snatches

♀ 12-inch box and 10-lb dumbbell

♂ 20-inch box and 15-lb dumbbell

Coaching cues:

On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull next to your body as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.

Resources:

From the Archives: Running Technique

Burpee Box Jump-Over

The Rogue Echo Bike

The Dumbbell Power Snatch

CrossFit Hero and Tribute Workouts

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Wednesday 250108

For time:

30 ring muscle-ups

Compare to 230109.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a classic benchmark. If you have completed this workout before, check your last time and use that information to help you attack today’s effort. In most cases, this workout should take 10 minutes or less. However, if you have been practicing and accumulating pulling and pressing volume, today can be a good day to work until you complete the reps — don’t worry about the clock. You can build confidence and establish a time for this benchmark.

Scaling:

Reduce the total number of reps or perform the intermediate option.

To adjust the complexity of the movement, consider a jumping ring muscle-up, a banded ring muscle-up, pull-ups or chest-to-bar pull-ups + dips, or low-ring transitions.

In case of injury or limitation, perform low-ring transitions or a single-arm dumbbell hang clean and shoulder press.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

Ring muscle-ups

- Your workout is over if you complete 30 reps before the 10-minute mark.

Beginner option:

For time:

30 low-ring muscle-up transitions

Coaching cues:

To link ring muscle-ups together, at the top of the rep, let the shoulders fall back behind the rings while the arms push the body away from the rings. The feet should be directly below the body, if not slightly in front, as you are pushing away. This technique will send you right into the next swing.

Resources:

The Kipping Muscle-Up

Jumping Ring Muscle-Up

Toe-Assisted Ring Muscle Up

Kipping Floor Muscle-Up

Low-Ring Muscle-Up Tips

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Tuesday 250107

5 rounds for time of:

12 push jerks

12 back squats

♀ 95 lb

♂ 135 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is just you and the barbell. The loading should feel moderate and allow you to perform at least 2 of the 5 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar down to the back rack, and then begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. Overall, this workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:

Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack.

Reduce the complexity of the push jerk by performing a push press or shoulder press. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform a single-arm dumbbell push jerk or push press and a dumbbell goblet squat. To eliminate the barbell, perform a push-up and an air squat.

Intermediate option:

5 rounds for time of:

12 push jerks

12 back squats

♀ 65 lb

♂ 95 lb

Beginner option:

3 rounds for time of:

12 push jerks

12 back squats

♀ 35 lb

♂ 45 lb

Coaching cues:

To keep from having to reset the feet on every lift, when you are performing the push jerk, set your feet up in your squat stance. When you jump and land, pick your feet up and put them down in the same spot.

Resources:

The Push Jerk

The Back Squat

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Monday 250106

For time:

Accumulate 6 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you should be able to maintain at least 1-minute hangs from the pull-up bar throughout the entire workout. Choose options that allow you to complete double-unders in 1:30 or less and V-ups in 1:30 or less.

Scaling:

To reduce the total volume of this workout, reduce the amount of time you have to accumulate on the pull-up bar. Newer and less experienced athletes should consider accumulating 3-5 minutes total, especially if they are only able to hang for 20-30 seconds at a time. Reduce the number of double-unders and V-ups to stay within the intended time domains for each movement.

To reduce the complexity of the hang, use a bar that allows you to put one or two feet on the ground for assistance. As for the double-unders, consider trying to accumulate as many reps as possible in 1:30 or performing 100 single-unders. For the V-ups, instead of keeping the legs straight, bend the knees toward the chest and try to touch your heels or perform sit-ups.

In case of injury or limitation, perform a plank hold if you are unable to hang from the pull-up bar. For the jump rope, consider riding a bike for 15-20 calories.

Intermediate option:

For time:

Accumulate 4 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 60 double-unders and 20 V-ups.

Beginner option:

For time:

Accumulate 3 minutes of a foot-assisted pull-up bar hang hold

Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups.

Coaching cues:

Resist gravity as you are hanging from the pull-up bar. This means not letting your shoulders come up to your ears. Instead, use your lats to pull your shoulders away from your ears.

Resources:

The Double-Under

The V-Up

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