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Workout of the Day

Sunday

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New York Minute

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 wall balls
30 muscle-ups
30 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

Post time to comments.

Scaling:
If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.

Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

Beginner Option:
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks

♀ 6-lb ball, 45-lb barbell
♂ 10-lb ball, 55-lb barbell

VIDEOS

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Auburn CrossFit Through a New Member’s Eyes

“What we practice at CrossFit is hard choices, and the result is we get a better life,” Auburn CrossFit member Dane Sanders says. It’s a practice that does not discriminate. Athletic or deconditioned, young or old, if you put in the work, you’ll get results — and you’ll be supported every step of the way. "Everyone welcomed me,” says 93-year-old Annie Holmes, who joined the affiliate at 89. “It makes you want to stay — and I did.”

Gymnasty Annie WOD Demo

CrossFit Legend Annie Sakamoto takes on today's workout. Last month, we asked Sakamoto if she would take on an upgraded version of Annie — a new benchmark called Gymnasty Annie that adds presses to handstand to the original double-under and sit-up couplet. She noted she didn’t have the press to handstand but agreed to take on the challenge of learning them — and quickly. See how it went.

The CrossFit Ethos

The CrossFit ethos can be best understood by examining CrossFit’s prescription and the values that have very naturally developed out of it — values that have come to characterize CrossFit and the CrossFit community. These values include things like results, personal responsibility and accountability, belonging, humility, camaraderie, service, integrity and excellence, work ethic and discipline, resilience and grit, humility, and virtuosity.

ARTICLES AND MORE

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Course Photos | Jan. 16-22, 2023

Each week CrossFit offers in-person courses around the world as well as a variety of online courses.

CrossFit, "Man Muscles," and the Feminine Ideal

Internet trolls love to point out how unnaturally masculine female CrossFit athletes look. But if a training and nutrition regimen increases one’s capacity and health, how can the resulting physique be anything but natural?

Surviving Trauma; Thriving With CrossFit

A traumatic childhood, an unhappy marriage, and the death of his daughter brought George Goodhue to the brink of suicide by age 24. He chose slow death instead, eating and drinking his way to 365 lb by 48. But after a wake-up call provoked by a gallbladder attack, Goodhue decided to live.
Seminar photo

TAKE YOUR TRAINING TO THE NEXT LEVEL

CrossFit courses and certifications are open to individuals and trainers seeking to improve their health and fitness through effective training and nutritional strategies.

Become a TrainerExpand Your Knowledge

SUCCESS STORIES

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Where the Best Get Better: Why Chandler Smith Took the L1

Chandler Smith is one of the best and most beloved athletes in the Sport of Fitness. And even he had something to gain from the CrossFit Level 1 Certificate Course. Find out what the Army veteran turned CrossFit Games vet learned when he traded the heavy barbell for a PVC.

Kai Rainey: 720 hours

Kai Rainey’s watershed moment came in the produce aisle at the grocery store. She recalls dropping a peach while shopping and laboring for three to four minutes in front of the prying eyes of strangers as she struggled to pick it up. This wasn’t the life she wanted. At over 300 lb. and in steeply declining health, she knew she was going to end up losing her ability to move without a mobility device. So Rainey decided to fight for her health instead.

Kupuna

“I feel like there’s a lot of people that might be at their age and not willing to try,” she says, “and it’s that willingness at any age that allows us to experience new possibilities, new opportunities for growth.”

THE CROSSFIT GAMES APP

Watch the CrossFit Games, access the leaderboard, follow athletes and see the latest news & updates.

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CrossFit is a movement with over 5 million athletes and over 14,000 locations across the planet.

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