Main Site Daily WODs

Complete as many reps as possible in 12 minutes: 4 wall walks 8 chest-to-bar pull-ups 12 single-dumbbell overhead walking lunges ♀ 35 lb ♂ 50 lb Scaling: Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in … [Read more...] about Wednesday 240424

For time: Run 5,000 meters Compare to 230804 and log your time to the comments. Scaling: Fun fact: This is the most-programmed benchmark on CrossFit.com. Since 2001, this workout has been programmed 76 times. Today makes 77, and for good reason. If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test … [Read more...] about Tuesday 240423

Quarterfinals Workout 4 Complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4. ♀ 85/125/155/165 lb ♂ 135/185/225/245 lb Post total reps to comments. Scaling: Welcome to the fourth and final … [Read more...] about Sunday 240421

Quarterfinals Workout 3 For time: 3 rounds: 10 handstand push-ups 20 toes-to-bars 2 rounds: 10 strict handstand push-ups 5 rope climbs (15 feet) 1 round: 10 chest-to-wall handstand push-ups 20 muscle-ups Time cap: 15 minutes Post time to comments. Scaling: Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics … [Read more...] about Saturday 240420

Quarterfinals Workout 2 3 rounds for time: 50 wall-ball shots 50 lateral burpee box jump-overs ♀ 14-lb ball to a 9-foot target, 20-inch box ♂ 20-lb ball to a 10-foot target, 24-inch box Time cap: 20 minutes Post time to comments. Scaling: Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not … [Read more...] about Friday 240419

Quarterfinals Workout 1 4 rounds for max reps: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box ♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box Post total reps to comments. Scaling: Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's … [Read more...] about Thursday 240418

3 rounds for time of: 75 double-unders 15/21-calorie Echo bike 5 front squats ♀ 155 lb ♂ 225 lb Post times to comments. Scaling: Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; … [Read more...] about Tuesday 240416

For time: 40 ground-to-overheads with the ruck 1,600-meter ruck 30 ground-to-overheads with the ruck 1,600-meter ruck 20 ground-to-overheads with the ruck 1,600-meter ruck ♀ 30 lb ♂ 45 lb Post time to comments. Scaling: Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep … [Read more...] about Monday 240415

For time: 21-18-15-12-9-6-3 Burpees Perform a 50-foot handstand walk after each set of burpees. Post time to comments. Scaling: Today’s workout challenges your upper-body gymnastics stamina. Expect the fatigue from the burpees to have a dramatic impact on the handstand walks. Advanced athletes should push the pace on the burpees and try to maintain unbroken handstand walks. … [Read more...] about Saturday 240413

Fight Gone Bad 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories) Rest 1 minute ♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box ♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box Post total reps to comments and log your score in the CrossFit … [Read more...] about Friday 240412