Workout of the Day


Complete as many rounds as possible in 20 minutes of:

12 handstand push-ups
8 bar muscle-ups
4 power cleans

♀ 135 lb ♂ 205 lb

Post rounds completed to comments.

Modify the movements and reduce the loading so you can keep moving.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 handstand push-ups
6 bar muscle-ups
4 power cleans

♀ 115 lb ♂ 175 lb

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
12 push-ups
8 assisted pull-ups
4 power cleans

♀ 45 lb ♂ 65 lb

Comments on 220624


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Maria Elisabeth
March 21st, 2023 at 10:14 pm
Commented on: Where the Best Get Better: Why Chandler Smith Took the L1


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Sebastian Wieczorek
February 4th, 2023 at 3:03 pm
Commented on: 220624

thirteen rest days; four recovery wods

7 rnds*

12 hspu knees on box

8 strict burpees

4 power cleans


* 300th crossfit main page program workout accomplished; 71 rx

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Aaron Le-Flay
October 13th, 2022 at 10:57 am
Commented on: 220624


8 Band BMU

4 Power clean @80kg

6 rounds + 12 reps

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alexandre coperti
October 4th, 2022 at 8:25 am
Commented on: Where the Best Get Better: Why Chandler Smith Took the L1

Chandler Smith is a real monster ! His crossfit capabilities are just incredible. I think this men can master all the sports, and tbh i would love to see him in an mma cage.

Continue to write this kind of article !

Alexandre from

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Leonel Manzilla
September 5th, 2022 at 10:43 pm
Commented on: 220624

Almost 4 rounds, bmu were too heavy fme, (completed the round afterwards)

Rx male

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Jade Teasdale
July 26th, 2022 at 1:57 pm
Commented on: 220624

4 rounds

1 set of HSPU & MU UB. Then, broke up HSPU & MU into 2 sets. 125# power cleans: singles the whole way.

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Chris Meldrum
July 25th, 2022 at 7:28 pm
Commented on: 220624

Subbed ring muscle-ups, otherwise as rx’d.  3 rounds + 8 MU.

Unbroken HSPUs and singles for everything else.  Muscle-ups went really well today.  Most reps felt very crisp, and there weren’t any reps where I was worried about failing.  Power cleans were okay…it’s nice to know I can still do 205 for reps, but some of these reps felt harder than they should have.  Took some of them from the hang in rounds 2 and 3.


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Jeff Chalfant
July 15th, 2022 at 6:09 pm
Commented on: 220624

4+15 as rx’d+

Was still locking out my 4th ring muscleup on round 5 when time elapsed. Ripped my palm on my 32nd bar muscleup so I switched to strict ring muscleups after 4 rounds and ended up only having 43 seconds after 5th round of HSPUs anyway.

Sets of 4 on BMU and sets of 6 on hspu except round 1 hspu was unbroken and round 5 strict muscleups were in sets of 2.

Did this one fasted and earlier in the day than normal. Power cleans felt heavy but didn’t get ugly until I tried to hurry to finish round 4 and get into 5.


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Manchild Manchild
July 13th, 2022 at 6:55 pm
Commented on: 220624


12 shoulder presses, 25# dbs

8 weighted pull-ups, 25# db

8 dips

4 power cleans, 50# dbs

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Morgan Greene
July 8th, 2022 at 9:42 pm
Commented on: 220624

Intermediate: 4 rds + 8 HSPU

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Jeffrey Howard
July 7th, 2022 at 11:35 pm
Commented on: 220624


CrossFit AFK

5+8 - Sc (Pike HSPU on 20inch box, all else Rx.)

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Courtney Guthrie
July 5th, 2022 at 7:59 pm
Commented on: 220624

5+3 s

8 push-ups

6 ring thing MU

4 PCl 95#


I got some no reps on MU in round 3 and no reps on push-ups in round 4

this one sucked.


CrossFit AFK

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Dan Morris
July 1st, 2022 at 1:51 pm
Commented on: 220624

Scaled 1st round to 175 then 155 for remaining; subbed inverted pushups and 3 Pull-ups / 3 Dips per 1 MU after first two reps:

4 rounds

43 / 6’0 / 195

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Adam Pequignot
June 30th, 2022 at 5:30 pm
Commented on: 220624


7+1 (Scaled Power Cleans)

12 Strict HSPU

8 Bar MUs

4 Power Cleans (125)

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Ralph Keeley
June 28th, 2022 at 1:48 am
Commented on: 220624


4+18 Rx

HSPU 9/3, BMU 3/2/2/1, singles for power cleans

Deo gratias

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Brian Louchis
June 26th, 2022 at 5:03 am
Commented on: 220624



6 Strict Chest-to-bar

4 power cleans, 175 lbs

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Troy Bruun
June 25th, 2022 at 11:17 pm
Commented on: 220624

6rds + 12

12 Knees on box HSPU

8 Jumping Bar MU

4 PCL (135lbs)

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Steve Day
June 25th, 2022 at 9:02 pm
Commented on: 220624

8 push-up, 6 pull-ups, 4 power clean 135lbs

5 rounds untimed

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Mike Munsee
June 25th, 2022 at 5:38 pm
Commented on: 220624

M 51/205/6’

Scaled everything. 8 handstand push-ups to an abmat, six jumping bar muscles ups and 4 power cleans at #145.


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Jeffery Powell
June 25th, 2022 at 2:25 pm
Commented on: 220624

Between 8 and 12 cycles for beginner. Had to go to knee pushups half-way through. assisted pullups all the way through. Slowed down quite a bit toward the end. Pretty tough.

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Christian Simpson
June 25th, 2022 at 1:30 pm
Commented on: 220624

SC to 8 str HSPU to 2" mat/6 str bar dip&str PU/4 155# PC...4+5/-/-

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Edwin Rose
June 25th, 2022 at 11:07 am
Commented on: 220624

Int 8rds

8 Z-press 14kg DBs

6 strict pull-ups

4 PC 60kg

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Chris Mugan
June 25th, 2022 at 10:50 am
Commented on: 220624

Still recovering from a shoulder injury so RX was needed but Muscle Ups were poor. 1s and 2s and had to take my time to check the shoulder.

2rds + 7 HSPU

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Joshua Brown
June 25th, 2022 at 6:30 am
Commented on: 220624

7rds, 1st time CrossFit WOD 20220625

8 hand stand push up

6 chest to bar

4 power cleans 135

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Brian Matero
June 25th, 2022 at 5:46 am
Commented on: 220624

8+20 Rx


BMU: 5-3

Power Cleans: Quickish Singles haha that one got spicy fast!

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Lincoln Kerger
June 25th, 2022 at 12:53 am
Commented on: 220624

AMRAP in 20 minutes

12 Pike push-ups (feet on bench)

6 CTB Pull-ups

6 Ring Dips

4 PC 135#

6 rds

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Antonio Alves
June 25th, 2022 at 12:11 am
Commented on: 220624

modified, using 2x 12,5 kg DB


AMRAP in 20 minutes of:

10 DB push presses

10 DB bent-over rows

10 bench dips

10 DB front squats

7 rounds +7 reps, 8 rounds completed in 22'21''


5 km easy run in the early hours.

Peace and solidarity with our American sisters.

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Kevin Owen
June 24th, 2022 at 11:24 pm
Commented on: Workout Tips

6 Rds: 6 HSPU, 6 kipping pull-ups, 4 115lb power cleans in 18:29.


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Derek Eason
June 24th, 2022 at 8:18 pm
Commented on: 220624

Rx 9 rounds + 5 Handstand Push-ups

*6/6 and 4/4 except first round of HSPU unbroken and last round of BMU unbroken.

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Jim Rix
June 24th, 2022 at 7:49 pm
Commented on: 220624


12 push press, 35# DBs

8 pull-ups

8 ring dips

4 power cleans, 115#


off my rhythm today, definitely a check the box day.


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Sam K
June 24th, 2022 at 7:41 pm
Commented on: 220624


As prescribed but some rounds of MUs were very messy so counted 2 good attempts as a rep (maybe 5 reps of the total w.o.)*

4 rounds + 12 HSPUs + 3 BMUs

That's up there as maybe the most BMUs I've done in a day. Fun fact, at 90% humidity the pull-up bar acts as a squeegee 💧

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Chris Meldrum
June 24th, 2022 at 7:19 pm
Commented on: 220624

Would like to try this sometime, but it's not feasible for #weightvestmonth. Instead, did:


As many rounds as possible in 20 minutes of:

- 8 Pull-ups

- 8 Dips

- 4 Handstand Push-ups

- 8 Kettlebell Swings, 70# KB

With 20# weight vest, 8 rounds + 3 pull-ups.

Wanted to do “Nate” with a vest, but weighted muscle-ups were not happening today, so used the old 4 pull-up + 4 dip sub from the old days.  That reduces the strength demands but ups the metabolic hit of this workout.  Unbroken pull-ups and swings.  Broke dips 4-4 and then 4-2-2.  HSPUs were actually really tough following dips.  Most rounds I went 3-1 or 2-2 but was down to singles by the end.


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Coastie Nick
June 24th, 2022 at 7:08 pm
Commented on: 220624

Rx’d: 4 rds + 15 reps

M/171#/68”/39 y

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Mike Andridge
June 24th, 2022 at 7:08 pm
Commented on: 220624

Scaled to

20 min amrap

8 strict hspu to abmat

6 strict ring mu seated on thin band

4 pc @ 115#

5 rnds plus 3 hspu


For my notes***My goal for weight vest month was to scale wods how I normally would, then add a vest for the challenge.

Unfortunately I had to scale too much and it would not be worth it, so I did not use the vest on this wod.

But I wanted to maintain utilizing the vest (and share suffering with Chris M:)

so I spent time at the local track-wearing a 20# vest, 5 rnds 100 yrd FC w/40# db's with a 400m walk/jog after each FC.


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Aaron Brumit
June 24th, 2022 at 6:51 pm
Commented on: 220624

Complete as many rounds as possible in 20 minutes of:

8 handstand push-ups

18 bar pull-ups + 18 bar dips

4 power cleans 135 lbs.

4 rounds + 6/6 PU/dips

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Farkhod Akhmedov
June 24th, 2022 at 6:47 pm
Commented on: 220624

I complete 5 rounds and 6 bar muscle ups

I changed muscle up for pull ups to chest

And I used the 45 kg barbell at clean

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John Clarke
June 24th, 2022 at 5:12 pm
Commented on: 220624

12 DB push press, 30lbs

8 pull-ups

4 hang power cleans, 95lbs

10 rounds. Minute on, minute rest.

A classic "I didn't realize how yesterday's WOD got me until rep 1 of today." Decided there & then to do Every 2 Minutes.

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Tom Knighton
June 24th, 2022 at 4:54 pm
Commented on: 220624

Did the beginner option, so:

12 pushups

8 assisted pullups

4 power cleans at 65 lbs

Did 6 rounds plus 3 pushups.

I called myself trying to pace myself from the start, but that didn't work as planned. I honestly think that if I can keep from flaring out from the beginning, I can get more actual work accomplished.

Still, I am pleased to have done as well as I did. I pushed it as hard as I really could, despite an achy knee (luckily, it didn't really play a factor in any of these movements.)

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Kobe Breazeale
June 24th, 2022 at 4:40 pm
Commented on: 220624

Complete as many rounds as possible in 20 minutes of:

12 push-ups


4 power cleans 95lbs

6 rounds + 3 push-ups

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Michael Bishop
June 24th, 2022 at 3:56 pm
Commented on: 220624

Crap I thought the time cap was 12 minutes oops

Modified to

8x 35-lbs dumbbell press

3x 3x strict pull-ups + 3x ring dips

4x 155-lbs power cleans

3.5 rounds

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Alexandre Beaulieu
June 24th, 2022 at 2:51 pm
Commented on: 220624

6 + 1 Rx


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A-A-Ron Ruby
June 24th, 2022 at 2:23 pm
Commented on: 220624

Beginner Option:

Completed 9 rounds + 12 PUs

Did handstands the first 10mins then adjusted to pushups the second half.

Felt great and got my son into joining me in the workout!!

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Amedeo Alessio Cerea
June 24th, 2022 at 1:57 pm
Commented on: 220624


3+ 2 power cleans

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Jonathan Elmore
June 24th, 2022 at 1:34 pm
Commented on: 220624

5+12 did 6 rounds in 22:31

Did 12 abmat HSPU, 12 PU and 12 Dips, and 145 PC

Still feeling yesterday

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Michael Arko
June 24th, 2022 at 1:28 pm
Commented on: 220624

Hotel gym (an excellent one) kind of crowded. So I swapped out for this:

AMRAP 20 min

500m row

30s handstand hold

10 dumbbell hang power cleans, 2x35lb DBs

5 rounds + 27m

HPCs were too easy: should have gone heavier or more reps or both. Or maybe do them right after the row.

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Charles Meyers
June 24th, 2022 at 12:08 pm
Commented on: 220624

Complete as many rounds as possible in 20 minutes of:

12 push-ups

assisted pull-ups

4 power cleans 150 lbs


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Chris Sinagoga
June 24th, 2022 at 4:47 am
Commented on: 220624

Champions Club Scaling Notes


Nothing to rant about


Pushing and pulling with skill, core to extremity, scaling an obstacle, big range of motion, CrossFit-specific workout







Put 30 minutes on the clock and practice all 3 movements


AMRAP in 20 minutes of:

12 dumbbell push press

12 power cleans

1 rope climb

*practice muscle-up and hspu in warmup


AMRAP in 20 minutes of:

4 hspu (strict)

2 strict muscle-ups on rings (or bar?)

1 power clean


Strength scale, modified mu to kneeling assisted, didn't count rounds, good dose


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