Main Site Daily WODs

Helen 3 rounds for time of: Run 400 meters 21 kettlebell swings 12 pull-ups ♀ 35 lb ♂ 53 lb Compare to 230802. Post times to comments. Scaling: This benchmark workout was first posted on CrossFit.com on Aug. 9, 2003. Helen is meant to be an all-out sprint. Most athletes can aim to complete the swings and pull-ups unbroken. If you anticipate breaking either movement more … [Read more...] about Wednesday 240327

Diane 21-15-9 reps for time of: Deadlifts Handstand push-ups ♀ 155 lb ♂ 225 lb Compare to 230306. Post time to comments. Scaling: This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter … [Read more...] about Tuesday 240326

Fran 21-15-9 reps for time of: Thrusters Pull-ups ♀ 65 lb ♂ 95 lb Compare to 231103. Post time to comments. Scaling: This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes … [Read more...] about Monday 240325

Complete as many calories as possible in 10 minutes of: 50 alternating dumbbell snatches 50 alternating dumbbell lunges Max calories on the rower ♀ 50-lb dumbbell ♂ 75-lb dumbbell Post calories to comments. Scaling: Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s … [Read more...] about Saturday 240323

For time: 60-second L-sit 30 shoulder-to-overheads 60-second hang from the pull-up bar 20 shoulder-to-overheads 60-second hang from the pull-up bar 10 shoulder-to-overheads 60-second L-sit ♀ 95 lb ♂ 135 lb Post time to comments. Scaling: Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the … [Read more...] about Friday 240322

For time: 30 rope climbs, 15 feet Compare to 220219. Post time to comments. Scaling: For most, this workout falls in the moderate time domain. However, advanced athletes may be able to finish in sub-8 minutes. Beginner-level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, but consider modifying the movement … [Read more...] about Wednesday 240320

For 10 rounds, complete as many reps as possible in 1 minute of: 2 wall walks 4 deadlifts Max wall-ball shots *Rest 1 minute between rounds. ♀205-lb deadlift, 14-lb ball to a 9-foot target ♂275-lb deadlift, 20-lb ball to a 10-foot target Post reps to comments. Scaling: Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 … [Read more...] about Tuesday 240319

Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups Compare to 220906. Post time to comments. Today's workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2015. He is survived by his wife, Laura, and daughter, Molly. Scaling: This Hero workout is a long effort with a high … [Read more...] about Monday 240318

Complete as many reps as possible in 12 minutes of: 2 ring dips 2 burpees 5 hang power cleans 4 ring dips 4 burpees 5 hang power cleans 6 ring dips 6 burpees 5 hang power cleans, etc. *Continue adding 2 reps to the ring dips and burpees until time expires. ♀125 lb ♂185 lb Post reps to comments. Scaling: Today we have an ascending ladder of ring dips and burpees paired with … [Read more...] about Saturday 240316

Open Workout 24.3 All for time, using a running clock: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups ♀ 65, 95 lb ♂ 95, 135 lb *Time cap: 15 minutes Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open. Visit the CrossFit Games website … [Read more...] about Friday 240315