CrossFit Workout of the Day: 240101

Monday

240101

Workout of the Day

For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.

Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders or :30 of attempts
800-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
400-meter run
6 rounds of:
5 hang power cleans
20 single-unders
400-meter run

♀ 35 lb
♂ 45 lb

Resources:
Running Fundamentals
The Hang Power Clean
The Double-Under

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Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.

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Comments on 240101

76 Comments

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Clint Michael

October 18th, 2024 at 11:17 am

Commented on: 240101

26:18 - Rx’d

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Jeremy Garcia

February 22nd, 2024 at 10:52 pm

Commented on: 240101

M/33/5'7"/218lbs

Intermediate (21:00)
0.5Miles = 5 SkyLaps - (4:00) 

10Rds
5 HangCleans 95lbs
30 SingleUnders

0.5Miles -(4:00)

Did this one after a quick heavy squat session. Runs were at a tempo pace, went hard but did not redline. Cleans were irrelevant, probably could've felt similar with 20 more lbs at 115lbs. SingleUnders were the focus. Not one round unbroken, but not too many mess ups.  Got a good sweat doing the rounds but was less intense than the runs. Almost felt like a chipper. Last run felt good. Just checked the box as a good tempo run workout with a little heart rate interference.

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James Gentile

February 5th, 2024 at 1:55 pm

Commented on: 240101

Completed 2/1 as a make up WOD. Time constrained so I only did the middle portion, 10 rounds of x5 HPC, 30 DUs. 

14:14

couldnt imagine running after that one! DUs were some of my better work only tripping up in about 3/10 rounds.

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Alex von Lanthen

January 12th, 2024 at 1:54 am

Commented on: 240101

RX

22:46

M | 6”2 | 28

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Lynette Vrba

January 10th, 2024 at 10:01 pm

Commented on: 240101

Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
60 single unders 
800-meter run
♀ 65 lb

22:17.58

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Dustin Harmon

January 10th, 2024 at 12:26 am

Commented on: 240101

17:57. RX except subbed 2000 m echo bike for the run.

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Vito Zolota

January 6th, 2024 at 1:39 pm

Commented on: 240101

M/50-54 🎅🏻
800 m run
10(5 HPC @100 + 30 DU)
800 m rum
TT 30:00

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Chris Meldrum

January 5th, 2024 at 6:35 pm

Commented on: 240101

As rx’d, 23:38.

My double-unders suck but I did them all today.  Did have one unbroken set, but mostly they were trash.  Unbroken HPCs.  First run 3:40, last run about 3:30 – pedal to
the metal, but that was all I could muster.

50m/5'10"/185

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YooSik Kim

January 5th, 2024 at 3:11 pm

Commented on: 240101

For time
1000m row
tnen
10R
5 hang power cleans 135-lbs
30 double-umder 
then
1000m row
-15:35

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Mateus Diniz

January 5th, 2024 at 2:00 pm

Commented on: 240101

27'09" RX - 135lb

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David Lipsky

January 5th, 2024 at 2:53 am

Commented on: 240101

Beginner

did 60single unders*

15:17

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Michał Saiyan Smuszkiewicz

January 4th, 2024 at 9:19 pm

Commented on: 240101

M/93kg/30y

RX: 20:16

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Amado Sanchez

January 4th, 2024 at 1:07 am

Commented on: 240101

17:51 Rxd

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Fabian Delaflor

January 3rd, 2024 at 9:52 pm

Commented on: 240101

400m run

10 rounds of:
5 power cleans #45
20 single unders

400m run
16:03

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Chris Jordan

January 3rd, 2024 at 8:01 pm

Commented on: 240101

Rx’d, on the Trueform 
19:50

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V P

January 3rd, 2024 at 1:00 pm

Commented on: 240101

beginners 

5 rds
400m run
5 hang cleans 25kg
20 single unders

It took me around 30 minutes, getting on and off the treadmill, moving across the gym between the weights area and cardio machines.

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Ki deok Park

January 3rd, 2024 at 11:19 am

Commented on: 240101

Rx 30:46

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Brian Coon

January 3rd, 2024 at 4:39 am

Commented on: 240101

18:18
Subbed 1000m row for the run, otherwise rx
M/54/175/5'11"

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Phill Kiddoo

January 3rd, 2024 at 4:28 am

Commented on: 240101

18:58 with a partner.
Ran together, alternated 10 rounds, you go I go.

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Lulu B

January 2nd, 2024 at 11:23 pm

Commented on: 240101

13:23. I had to use a 25 lb kettlebell. 

(Before the WOD) Deadlifted:
5x145
3x150
1x160
5x150
3x160
1x170

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Salviano Tanes Willian Velasco

January 2nd, 2024 at 8:48 pm

Commented on: 240101

Happy New Year! 

19'13"RX

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Christian Simpson

January 2nd, 2024 at 4:36 pm

Commented on: 240101

Sub 2:1 echo 🚲/SC 115#...26:10

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Lauren Cameron

January 2nd, 2024 at 10:49 am

Commented on: 240101

16:07 intermediate

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Brian Louchis

January 2nd, 2024 at 4:29 am

Commented on: 240101

16:40 Rx
Happy New Year everyone!

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Troy Bruun

January 2nd, 2024 at 2:22 am

Commented on: 240101

16:17 Intermediate

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Tyler Adams

January 1st, 2024 at 11:32 pm

Commented on: 240101

22:22
scaled cleans to 95# and rope to singles.

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Kraig Andrews

January 1st, 2024 at 10:29 pm

Commented on: 240101

For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run
♂ 135 lb

time:35:50

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Lincoln Kerger

January 1st, 2024 at 10:18 pm

Commented on: 240101

Scaled/subbed
800m run,
10 rounds:
5 HPC (105#)
60 SUs,
800m run
18:02

Practiced DUs in warmup and after. Nice one to start the year.

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Scott Campbell

January 1st, 2024 at 10:02 pm

Commented on: 240101

M/55/217
For time: 32:54
800-meter run
10 rounds of:
5 hang power cleans 95, 115, 135, 135, 135, 135, 135, 135, 135, 135
30 single unders
800-meter run

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Coastie Nick

January 1st, 2024 at 9:54 pm

Commented on: 240101

Rx’d:  18:32

Unbroken

M/ 40y/ 170lbs/ 68”

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Lincoln Kerger

January 1st, 2024 at 10:30 pm

Great job my man!

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Sam K

January 1st, 2024 at 9:22 pm

Commented on: 240101

Rx other than only :30 of DUB practice each round
Ran a bunch yesterday which made the runs slow today (treadmill @ 1°)
18:06

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Lincoln Kerger

January 1st, 2024 at 10:30 pm

Nice work!

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Andrea Tapia

January 1st, 2024 at 8:51 pm

Commented on: 240101

29:22 Rx

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Glenn Hodges

January 1st, 2024 at 8:49 pm

Commented on: 240101

53yo/215.6/70”/M
Intermediate with 75lb barbell and 800m rows

23:15

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Mike Munsee

January 1st, 2024 at 8:07 pm

Commented on: 240101

M 53/195/6’
19:32.

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Carlos Daniel Guillen Sanchez

January 1st, 2024 at 8:06 pm

Commented on: 240101

For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run

♀ 95 lb.  ( 65 lb )
♂ 135 lb ( 95 lb )
tiempos de ronda
R1 | 05:01 |  
R2 | 01:15 | -226 s 
R3 | 01:11 | -4 s 
R4 | 01:06 | -5 s 
R5 | 01:05 | -1 s 
R6 | 01:20 | +15 s 
R7 | 01:02 | -18 s 
R8 | 01:10 | +8 s 
R9 | 01:14 | +4 s 
R10 | 01:16 | +2 s 
R11 | 01:20 | +4 s 
R12 | 01:16 | -4 s 
R13 | 05:04 | +228 s 
Ø 01:47 
Tiempo restante: 00:02

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Krystina Olson

January 1st, 2024 at 8:03 pm

Commented on: 240101

15:39….first time ever doing this and I’m so nervous and feeling unfit: 

400-meter run (walk- still not feeling great after knee surgery)
6 rounds of:
5 hang power cleans (25lbs) 
20 single-unders
400-meter run (again walk)

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Michael Arko

January 1st, 2024 at 8:02 pm

Commented on: 240101

Opted for the email version:
800m run
5 rounds of
20 KB swings (russian), 1 pood
0:30 DUs lim 40
800m run
20:32

Expected <19, but I had nothing left to "attack the run" after 100 KBs and 200 DUs. Last 800m ate almost 6mins (ouch!). On the positive: 40 DUs before 30s every round.

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Jim Rix

January 1st, 2024 at 7:04 pm

Commented on: 240101

Back squats 5-5-5
185-195-200#

Today’s workout, scaled to 95# HPCs and 50 single unders with a weighted rope.
32:03
~3 min transitions getting out of and into running shoes and winter wear. HPC warm ups in running shoes were comical as I tried to find a stable base with squishy shoes and elevated heels. 
2024 and we’re off and running, literally and metaphorically!

61/5’8”/156

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Annie Bridegroom

January 1st, 2024 at 7:02 pm

Commented on: 240101

26:22
48cal bike buy-in and buy-out
10 RFT
-cleans at 70#
-DUs Rx
Not as fun as it looked~ 🥵

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Anthony Pagano

January 1st, 2024 at 6:50 pm

Commented on: 240101

17:46

800m- run
10 rounds 
30- D/U 
5- hang power cleans (135)
800m- run

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Paula Causie

January 1st, 2024 at 6:47 pm

Commented on: 240101

14:26 
650m runner
5 rounds
 20 35# Russian kb swings
40 dubs
 650m runner

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Sam Meixell

January 1st, 2024 at 6:41 pm

Commented on: 240101

12:20
800-meter run 
Then 5 rounds of:
20 kettlebell swings,35#
40 single-unders

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Steve Day

January 1st, 2024 at 6:37 pm

Commented on: 240101

19:54
135lb hpc
30 doubles 

double unders were a mess today. Only 2 rounds had no misses

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Steve Day

January 1st, 2024 at 6:47 pm

Rachel - 46f
modified beginner version of
medball cleans/ in place hops

7:24

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Az Native

January 1st, 2024 at 6:36 pm

Commented on: 240101

16:54, intermediate at 115. Kinda fun.

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Jesus Casillas

January 1st, 2024 at 6:20 pm

Commented on: 240101

15:12
used a 50 lbs dumbbell in place of a kettle bell.

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Brandon Maguire

January 1st, 2024 at 6:09 pm

Commented on: 240101

I definitely read this completely wrong. I stopped at 5 rounds because of how slow it was starting to be. 

50 cal echo bike buy in

Completed 5 rounds of:
5 HPCs, 115lbs
30 double unders
50 cal echo bike

33:29

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Spencer Hendel

January 1st, 2024 at 6:05 pm

Commented on: 240101

M/35/6’2”/210#

14:50 Rx’D

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Lincoln Kerger

January 1st, 2024 at 11:18 pm

Fantastic!

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John Clarke

January 1st, 2024 at 4:51 pm

Commented on: 240101

19:29

75lbs hang power cleans

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Charles Meyers

January 1st, 2024 at 4:48 pm

Commented on: 240101

For time:
400-meter run
6 rounds of:
5 hang power cleans 80- lbs
20 DU'S
400-meter run
13:32

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Charles Meyers

January 1st, 2024 at 4:53 pm

16:32

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Brett Hoffman

January 1st, 2024 at 4:39 pm

Commented on: 240101

Had to adjust this today. I tweaked my back last week in the deadlifts…

Row 500m
10 rds
5 hang clean and jerks @95#
30 double unders
Row 500m

13:58

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Lincoln Kerger

January 1st, 2024 at 11:19 pm

Ouch, I understand where you’re coming from. Hope it heals quick!

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Stacey Thompkins

January 1st, 2024 at 4:35 pm

Commented on: 240101

M/49/6'2"/185#

Happy New Year all!!!
Here's to another trip around the sun suspects, year #13 for me let's get it!

Scaled/modified to
50 cal AB

10 rds
5 - 44# DxKB cleans
30 - DU's

50 cal AB

17:27

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James Hewett

January 1st, 2024 at 3:59 pm

Commented on: 240101

Scaled to 5 rounds. 34:36

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Mike Andridge

January 1st, 2024 at 3:55 pm

Commented on: 240101

Scaled to
1000m row
10 rnds
5 hpc @ 95#
40 plate hops to 45# plate--moved arms in small circles to try to mimic du's
1000m row
19:36
m/53/175
Happy New Year!

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Luis Oliveira

January 1st, 2024 at 3:48 pm

Commented on: 240101

Intermediate Swing Option

16:32

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Michael Draper

January 1st, 2024 at 3:01 pm

Commented on: 240101

maybe a good ol’ Oxford comma would come in handy. At first I thought the 800 was part of the rounds ☠️

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Annie Bridegroom

January 1st, 2024 at 4:09 pm

Me too! I’m glad you said something! That would’ve put me over an hour…!

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Jonathan Elmore

January 1st, 2024 at 2:20 pm

Commented on: 240101

🥳 HAPPY NEW YEAR 🎊 

Under 20min (timer issues) 19-20

Echo 50cal Bad Air Quality (must be all the fireworks my neighbors littered my yard and roof with) 🤬
45 Single unders

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Jonathan Elmore

January 1st, 2024 at 2:48 pm

Post Wod 5x5 185 Squats to 12” box w/ 2 sec. pause

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jason clarke

January 1st, 2024 at 12:47 pm

Commented on: 240101

first CrossFit workout ever.
400mtr run
6x5 45kg hang cleans
6x30 Double unders
400mtr run

total time: 18:56

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Jonathan Elmore

January 1st, 2024 at 12:50 pm

Congrats and Welcome!

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Jim Rix

January 1st, 2024 at 7:06 pm

Welcome Jason. You’re off to a good start if you already have DUs.

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Kulbhushan Verma

January 1st, 2024 at 12:09 pm

Commented on: 240101

Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders 
800-meter run
♂ 95 lb
Completed in 18 minutes

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Leah Best

January 1st, 2024 at 11:39 am

Commented on: 240101

Started CrossFit today 41f
800m treadmill 6.91min
10 Rounds 
5 hang power clean - 20kg 
30 skips (10.85mins) 
800m treadmill 4.54 min
(not sure if I am timing right)

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David Taylor

January 1st, 2024 at 2:48 pm

Welcome Leah!  Normally we log total time - see how fast you can get through the whole WOD, so you don't want to dilly dally between WOD sections, because the clock is still ticking.  But I also keep track of the individual section times, like you have.

David T.
M/64/5'8"/185

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Jim Rix

January 1st, 2024 at 7:06 pm

Welcome!

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Michael Arko

January 1st, 2024 at 5:08 am

Commented on: 240101

This is way different from what’s in the email…??

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Sam K

January 1st, 2024 at 5:34 am

What do we chose!?!?

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Jonathan Elmore

January 1st, 2024 at 12:33 pm

I guess we can chose or mix and match 🤔

Email

For time:
 
800-meter run
 
Then 5 rounds of:
20 Russian kettlebell swings 
40 double-unders
 
Then, 800-meter run
 
W: 35 lb
M: 53 lb

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Chris Sinagoga

January 1st, 2024 at 2:39 am

Commented on: 240101

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Do this as listed and see where I end up, or scale to work on limiting factor to get me closer to the target audience?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

STRENGTH SCALE
Practice heavy hang power cleans and double unders for 15-20 minutes
Then Sprint 800m

STAMINA SCALE
For time:
50 hang power cleans
300 double unders
Run 1 mile

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200m
10 hang power cleans
1-minute of running jump rope

GENERAL FEAR LEVEL: 7

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Steven Thunander

January 1st, 2024 at 1:24 am

Commented on: 240101

Globo wod: If you are using a conventional treadmill use a slight incline. Subs are 1000m row or 55 calories assault or echo bike.  Dumbbells sub 35/50lb dumbbells, (intermediate 25/35lb, scaled 15/20lb).

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