Main Site Daily WODs

Wednesday 250129

Open Workout 19.3

For time:

200-foot dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-foot handstand walk

♀ 35-lb dumbbell and a 20-inch box

♂ 50-lb dumbbell and a 24-inch box

Post time to comments.

Compare to 190308.

Stimulus and Strategy:

The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.

Scaling:

Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.

To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.

In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.

Intermediate option:

For time:

200-foot dumbbell front-rack lunge

50 dumbbell box step-ups

50 strict handstand push-ups to a 5-inch riser

200-foot bear crawl

♀ 35-lb dumbbell and a 20-inch box

♂ 50-lb dumbbell and a 24-inch box

Beginner option:

For time:

200-foot dumbbell front-rack lunge

50 dumbbell box step-ups

50 double-dumbbell shoulder presses

200-foot bear crawl

♀ 10-lb dumbbell and a 12-inch box

♂ 20-lb dumbbell and a 20-inch box

Coaching cues:

On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.

Resources:

Open Workout 19.3

The Dumbbell Overhead Walking Lunge

Dumbbell Box Step-Up

The Strict Handstand Push-Up

The Handstand Walk

The Dumbbell Front-Rack Lunge

The Dumbbell Press

The Bear Crawl

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Tuesday 250128

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Post your fastest and slowest times to comments.

Compare to 231120.

Stimulus and Strategy:

Today’s workout is running intervals. If you have performed this workout in the past, look back at your scores and use them to help you today. Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete.

Scaling:

Reduce the distance to achieve the intended time domain.

To reduce the complexity or in the case of a limitation, consider substituting with any machine available. Perform 900/1,250 meters on an Echo bike or 400/500 meters on a rower or ski erg.

Intermediate option:

Same as Rx’d.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Coaching cues:

Move your feet fast, but don't forget about your arms. At any point where you reach near-max speeds, keep your shoulders square and pump your arms with your elbows held at a 90-degree angle. Applying a conscious effort toward your upper-body movement this way can bolster speed by utilizing your entire body more efficiently, and not just your lower half.

Resources:

CAP Tips: Running Position Drill

CAP Tips: Running Pulling in Place

CAP Tips: Running Falling Forward

CAP Tips: Running Change in Support Drill

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Monday 250127

For time:

150 kettlebell swings

♀ 53 lb

♂ 70 lb

Stimulus and Strategy:

There is no hiding in today’s workout — it’s just you, a kettlebell, and your will to hang on. The loading of the kettlebell should allow you to perform the total reps in 5 sets or less. Aim to complete this workout in 10 minutes or less.

Scaling:

Reduce the loading of the kettlebell as needed. Less-experienced athletes should reduce the total reps.
Reduce the complexity of the movement by performing a Russian kettlebell swing or a kettlebell deadlift.
In case of injury or limitation, perform a single-arm Russian kettlebell swing. If loading is an issue, a box jump is a nice way to stay explosive, but eliminate the weight. If you choose box jumps, perform no more than 100 reps, and step down from each jump.

Intermediate option:

For time:

120 kettlebell swings

♀ 35 lb

♂ 53 lb

Beginner option:

For time:

60 kettlebell swings

♀ 18 lb

♂ 26 lb

Coaching cues:

Focus on driving your heels down as you stand up quickly to push the bell away. The more emphasis you put on the leg drive, the bigger sets you will be able to complete.

Resources:

The Kettlebell Swing

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Saturday 250125

3 rounds for time of:

15 chest-to-bar pull-ups

30-calorie row

45 air squats

Post time to comments.

Stimulus and Strategy:

Today’s workout is a triplet with some slight movement interference with the pulling on the pull-ups and rower, then the leg drive on the rower and out of the bottom of the squat. All athletes should aim to complete this workout in 15 minutes or less, although we could see some advanced athletes complete this effort in around 9 minutes. Work hard and have fun!

Scaling:

If you have chest-to-bar pull-ups, but not the volume, reduce the reps to 8-10. On the rower, reduce the calories to a number that takes you no more than 2 minutes to accumulate.

To reduce the complexity of the chest-to-bar pull-ups, consider a chin-over-bar pull-up, a jumping pull-up, or a ring row.

In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, consider a single-arm ring row or bent-over dumbbell row. For the air squats, consider squatting to an elevated target or performing lunges or box step-ups.

Intermediate option:

3 rounds for time of:

15 pull-ups

20-calorie row

45 air squats

Beginner option:

3 rounds for time of:

10 jumping pull-ups

15-calorie row

20 air squats

Coaching cues:

When you are in the drive phase on the rower, focus on keeping your shoulders over your hips and your arms long. Just like the deadlift, your hips and shoulders should move together in this phase, not separately.

Resources:

The Kipping Chest-to-Bar Pull-Up

Rowing

The Air Squat

The Kipping Pull-Up

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Friday 250124

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

Alternating dumbbell snatches

Ring dips

L-sit hold on the rings (perform seconds instead of reps)

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:

Today’s workout is a saucy little number. Push to complete this effort in 15 minutes or less. The loading of the dumbbell should allow you to complete all sets unbroken. For the ring dips, choose a scaling option that allows you to maintain consistent sets of 5 reps or more without excessive rest between sets. The L-sit hold option you choose should allow you to complete each effort in 2 sets or less.

Scaling:

Reduce the loading of the dumbbell to maintain unbroken reps. If you can perform the prescribed movements, but the volume is too much, consider reducing the reps and seconds to 14-12-10-8-6-4-2.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. On the ring dips, lower the rings so your feet can touch the floor and add assistance where you need it throughout the range of motion. You can perform a jumping ring dip or a foot-assisted strict ring dip. For the L-sit holds, consider bending one or both legs. You can even come off the rings and perform your holds in a more stable position like on a pair of boxes or dumbbells. If you are unable to perform a variation of the L-sit hold, substitute seated leg raises.

In case of injury or limitation, perform a dumbbell clean or a single-arm kettlebell swing in place of the snatch. For the ring dips, consider a push-up or single-arm dumbbell floor press or bench press. For the L-sit hold, consider sit-ups or a plank hold.

Intermediate option:

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

Alternating dumbbell snatches

Ring dips

L-sit hold on the rings with legs bent (perform seconds instead of reps)

♀ 20-lb dumbbell

♂ 35-lb dumbbell

Beginner option:

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

Alternating dumbbell snatches

Foot-assisted ring dips

Seated leg raises

♀ 10-lb dumbbell

♂ 15-lb dumbbell

Coaching cues:

On the rings, lift your chest to help maintain your L-sit hold. If your chest and gaze drop, your hips will shift back slightly, making it more difficult to keep your legs parallel with the ground. Conversely, a tall posture keeps your hips forward, reducing the effort required to lift your legs.

Resources:

The Dumbbell Snatch

The Ring Dip

The L-Sit | Parallettes

L-Sit Scaling

Wednesday 250122

Complete as many reps as possible in 18 minutes of:

400-meter run

30 GHD sit-ups

20 box jumps

10 power cleans

♀ 20-inch box and 145-lb barbell

♂ 24-inch box and 205-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:

Today’s workout is heavier and a longer duration. The goal is to perform 3 or more rounds. The loading of the barbell should be moderately heavy and allow you to perform singles for most of the workout. Expect the GHD sit-ups and box jumps to fatigue your quads, hip flexors, and explosive movement. Because of this, your cleans may feel heavier than expected. Focus on being as tall as possible and getting the shoulders behind the barbell at the top of the lift before pulling into the receiving position. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.

Scaling:

Reduce the distance of each run. Reduce the reps on the box jumps and GHD sit-ups. Reduce the loading of the barbell.

To reduce the complexity of the box jump, lower the height to maintain the jump or perform a step-up. For the GHD sit-up, reduce the range of motion or perform a V-up or a sit-up. For the power cleans, consider performing the reps from the hang position or with a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the box jumps, perform step-ups or lunges. For the GHD sit-ups, perform sit-ups or plank shoulder taps.

Intermediate option:

Complete as many reps as possible in 18 minutes of:

400-meter run

30 GHD sit-ups to parallel

20 box jumps

10 power cleans

♀ 20-inch box and 105-lb barbell

♂ 24-inch box and 155-lb barbell

Beginner option:

Complete as many reps as possible in 18 minutes of:

200-meter run

20 sit-ups

15 box step-ups

10 power cleans

♀ 12-inch box and 35-lb barbell

♂ 20-inch box and 45-lb barbell

Coaching cues:

During the power clean, stay patient on your second pull. Once the barbell passes your knees, continue to keep your shoulders over your bar and wait until the barbell gets close to your hips before you extend the hips and begin the third pull.

Resources:

The Box Jump

The GHD Sit-Up

The Power Clean

The Box Step-Up

The AbMat Sit-Up

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Tuesday 250121

Complete as many reps as possible in 10 minutes of:

Calories on the Echo bike

Post calories to comments.

Stimulus and Strategy:

There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced athletes should try to maintain an uncomfortable pace for as long as possible. Less-experienced athletes should work at a pace that allows them to stay consistent, breathe, and maintain good posture.

Scaling:

This workout is self-scalable. Slow down, breathe, and find a pace that allows you to recover. Speed up when you can speed up and slow down when you need to slow down.
In case of injury or limitation, perform this workout on any machine available.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Maintaining good posture on the bike can go a long way in mid-workout recovery. Focus on sitting up taller, opening up your airways, and allowing your lungs to get more air.

Resources:

Rogue Echo Bike

Annie Sakamoto vs. the Echo Bike From 240119

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Monday 250120

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 240227.

Stimulus and Strategy:

Today’s workout is a classic heavy day. The goal is to find a heavy single shoulder press, triple push press, and set of 5 push jerks. Keep in mind that heavy is relative to each person. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience level, should focus on technique before adding weight.

Scaling:

Reduce the load on the barbell to maintain the safety and integrity of each lift.

Reduce the complexity of each movement by reducing the load. Using dumbbells can also decrease the complexity as you do not have to worry about getting the chin out of the way.

In case of injury or limitation, perform a single-arm dumbbell shoulder press, push press, and push jerk.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Just because the shoulder press is a strict upper-body movement, it doesn’t mean it has to be slow. Move the barbell to the overhead position by keeping your body tight, taking in a big breath, getting your head out of the way, and driving your hands to the sky as quickly as possible.

Resources:

The Shoulder Press

The Push Press

The Push Jerk

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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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