Monday 230327

Sunday 211212

Sunday 211212

Half Chelsea
Every minute on the minute for 15 minutes perform:

10 pull-ups
15 push-ups
20 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.
Post results to comments.

Scaling:
If you are unable to complete a round in 50 seconds or less when fresh, reduce the reps.

Intermediate Option:
Every minute on the minute for 15 minutes perform:
7 pull-ups
12 push-ups
18 squats

If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete.

Beginner Option:
Every minute on the minute for 10 minutes perform:
3 ring rows
6 elevated push-ups
9 squats

If you fall behind the clock, keep going for 10 minutes and see how many rounds you can complete.

Thursday 211014

Thursday 211014

Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.
Compare to 180816.

Scaling:
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Friday 240517

Friday 240517

Every minute on the minute for as long as possible:

3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots

♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Post final minute completed successfully to comments.

Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.

Intermediate option:
Every minute on the minute for as long as possible:

3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots

♀ 10-lb ball to a 9-foot target
♂ 14-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Beginner option:
Every minute on the minute for as long as possible:

3 burpees
5 ring rows
7 wall-ball shots

♀ 6-lb ball to a 9-foot target
♂ 10-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 10-minute mark.

Resources:
The Burpee
The Chest-to-bar Pull-up
The Wall-Ball Shot
The Kipping Pull-up
The Ring Row

Find a gym near you:
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Semifinals Are Back!
The live CrossFit Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb