Main Site Daily WODs

Saturday 230311

5 rounds for time of:

Bike 1,600 meters

30 single dumbbell hang clean and jerks

30 push-ups

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.



Scaling:

Today’s workout is meant to be a long grind. Settle into a pace you can sustain through all 5 rounds, shooting to complete the work in 35 minutes or less.

Intermediate Option:

5 rounds for time of:

Bike 1,600 meters

20 single dumbbell hang clean and jerks

20 push-ups

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

4 rounds for time of:

Bike 800 meters

15 single dumbbell hang clean and jerks

15 elevated push-ups

♀ 10-lb DB ♂ 15-lb DB

Friday 230310

Clean 3-3-3-3-3 reps

Post loads to comments.



Scaling:

Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Thursday 230309

For 15 minutes:

Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Post total number of burpees to comments.



Scaling:

This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

Beginner Option:

For 10 minutes:

Hanging knee raise ladder + burpees

For the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.

Tuesday 230307

For time:

Row 2,000 meters

50 wall-ball shots

Row 1,000 meters

35 wall-ball shots

Row 500 meters

20 wall-ball shots

♀ 14-lb ball to 9 ft

♂ 20-lb ball to 10 ft

Post time to comments.

Compare to 181206.



Scaling:

Aim to complete this couplet in about 20 minutes or less. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower.

Intermediate Option:

For time:

Row 2,000 meters

50 wall-ball shots

Row 1,000 meters

35 wall-ball shots

Row 500 meters

20 wall-ball shots

♀ 10-lb ball to 9 ft

♂ 14-lb ball to 10 ft

Beginner Option:

For time:

Row 1,000 meters

35 wall-ball shots

Row 500 meters

25 wall-ball shots

Row 250 meters

15 wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Monday 230306

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups

♀ 155 lb ♂ 225 lb

Post time in comments.

Compare to 200602.



Scaling:

Experienced athletes should shoot for a PR on today’s benchmark workout. Newer athletes should reduce the load and modify the handstand push-ups in order to minimize rest and keep intensity high.

Beginner Option:

21-15-9 reps for time of:

Deadlifts

Assisted push-ups

♀ 75 lb ♂ 115 lb

Sunday 230305

"Luce"

Wearing a 20-lb vest, 3 rounds for time of:

1K run

10 muscle-ups

100 squats

Post time to comments.

Compare to 100705.



Scaling:

Today we have a Hero workout, a chance to honor a member of the CrossFit community and dig a little deeper. Newer athletes should reduce the overall volume. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise.

Intermediate Option:

3 rounds (without a weight vest) for time of:

1K run

5 muscle-ups
100 squats

Beginner Option:

3 rounds (without a weight vest) for time of:

500-m run

10 jumping pull-ups + 10 push-ups

50 squats

Friday 230303

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (65/95 lb)

5 wall walks

50 double-unders

12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (155/225 lb)

Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.3 Class Plan



Visit the CrossFit Games website for all versions of the workout.



Intermediate option:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks

50 single-unders

15 snatches (45/65 lb)

5 scaled wall walks

50 single-unders

12 snatches (65/95 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups

50 single-unders

9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups

50 single-unders

6 snatches (85/135 lb)

Beginner option:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 bear crawls

50 jumping jacks

15 snatches (35/45 lb)

5 bear crawls

50 jumping jacks

12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

5 bear crawls

60 jumping jacks

9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

5 bear crawls

60 jumping jacks

6 snatches (85/135 lb)

Thursday 230302

Overhead squat 3-3-3-3-3 rep

Post loads to comments.

Compare to 170109.



Scaling:

Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Wednesday 230301

For time:

Run 800 meters

20 single-arm dumbbell snatches, alternating

20 double dumbbell squat cleans

100 sit-ups

20 double dumbbell squat cleans

20 single-arm dumbbell snatches, alternating

Run 800 meters

♀ 30-lb DBs ♂ 45-lb DBs

Post time to comments.

Compare to 070302.



Scaling:

Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

Intermediate Option:

For time:

Run 800 meters

20 single-arm dumbbell snatches, alternating

20 double dumbbell squat cleans

100 sit-ups

20 double dumbbell squat cleans

20 single-arm dumbbell snatches, alternating

Run 800 meters

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

For time:

Run 400 meters

10 single-arm dumbbell snatches, alternating

10 double dumbbell squat cleans

50 sit-ups

10 double dumbbell squat cleans

10 single-arm dumbbell snatches, alternating

Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

Monday 230227

5 rounds of:

5 minutes of rowing

5 minutes of rest

Post distance rowed each interval to comments.

Compare to 210207.

Scaling:

Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.

Beginner Option:

3 rounds of:

5 minutes of rowing

5 minutes of rest