CrossFit | Daily

Affiliates

  • TTZ CrossFit

    Welwyn Garden City, GB

  • CrossFit Cagnes sur Mer

    Cagnes sur Mer, FR

  • CrossFit Thurrock

    Grays, GB

  • BF CrossFit

    Biel, CH

  • Urus CrossFit

    San Francisco de Dos Rios, CR

  • CrossFit WinWin

    Bruxelles, BE

  • Fog City CrossFit

    San Francisco, CA US

  • Charrúa CrossFit

    Madrid, ES

  • King Panda CrossFit

    Colomiers, FR

  • MPC CrossFit

    Aachen, DE

  • CrossFit Comet

    Nottingham, GB

  • CrossFit Bura

    Vodnjan, HR

  • CrossFit Cirque

    Melbourne, FL US

  • CrossFit Prati

    Roma, IT

  • NOBO CrossFit

    Phoenixville, PA US

  • Audacious CrossFit

    Boise, ID US

  • CrossFit Hound

    Songpa-gu, KR

  • CrossFit Feigères

    Feigères, FR

  • Potrero CrossFit

    Santa Cruz, CR

  • CrossFit Yggdrasil

    Deville Les Rouen, FR

  • CrossFit Samson

    Seoul, KR

  • CrossFit Move Better Live Better

    Cancun, MX

  • CrossFit TEF

    Savage, MD US

  • CrossFit Westerville

    Westerville, OH US

  • CrossFit MidBar

    Beer Sheva, IL

  • CrossFit Themyscira

    Saint-Jean-de-Védas, FR

  • PCA CrossFit

    Yorkville, IL US

  • MLAB CrossFit

    Utrecht, NL

  • All Grit CrossFit

    Parramatta, NSW AU

  • CrossFit Legatus

    Jackson, MI US

Wednesday

211208

Workout of the Day

2

Double Isabel
For time:

60 snatches

♀ 95 lb. ♂ 135 lb.

Post time to comments.


Scaling:
Though twice the reps of Isabel, this workout should still be fairly quick. Reduce the loading and reps to complete it in under 10 minutes.

Intermediate Option:
For time:
45 snatches
♀ 95 lb. ♂ 135 lb.

Beginner Option:
For time:
30 snatches
♀ 22 lb. ♂ 35 lb.

Tuesday

211207

Workout of the Day

1

Rest Day

Post thoughts to comments.

Monday

211206

Workout of the Day

36

For time:

20 back squats
40 toes-to-bars
60/40-calorie row

♀ 155 lb ♂ 225 lb

Post time to comments.


Scaling:
Choose loading and modifications that allow you to complete large sets with minimal rest. Go hard on the row.

Intermediate Option:
For time:
20 back squats
40 toes-to-bars
60/40-calorie row

♀ 125 lb ♂ 185 lb

Beginner Option:
For time:
15 back squats
30 hanging knee raises
45/30-calorie row

♀ 55 lb ♂ 75 lb

Sunday

211205

Workout of the Day

28

Complete as many rounds as possible in 20 minutes of:

5 burpees
15-ft rope climb, 1 ascent
30 double-unders

Post rounds completed to comments.
Compare to 141112.


Scaling:
Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 burpees
1 rope climb, lying to standing
30 single-unders

Saturday

211204

Workout of the Day

33

Nasty Girls V2

3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans

♀ 125 lb ♂ 175 lb

Post time to comments.
Compare to 150502.


Scaling:
This is a variation of the benchmark workout Nasty Girls. Intermediate athletes should first perform the original benchmark if they haven’t done so already. Newer athletes should modify the movements and loading.

Intermediate Option: Nasty Girls
3 rounds for time of:
50 squats
7 muscle-ups
10 hang power cleans

♀ 95 lb ♂ 135 lb

Beginner Option:
3 rounds for time of:
25 squats
5 assisted pull-ups
10 hang power cleans

♀ 22 lb ♂ 35 lb

Friday

211203

Workout of the Day

Rest Day

Post thoughts to comments.

Thursday

211202

Workout of the Day

31

Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.
Compare to 210323.


Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Powell CrossFit To Host CrossFit Scholarship Program for Native American Community With First Female Navajo/Diné Coach, Alleia King

1

The Navajo Nation has a population of just 330,000 people, about 47 percent of whom live on the reservation. One in five adults on the reservation is diabetic, and it is estimated that 75,000 are prediabetic. Alleia King, the first first Navajo/Diné woman to become a CrossFit Level 1 Trainer, is leading the way in fighting chronic disease in her community.

Read MorePowell CrossFit To Host CrossFit Scholarship Program for Native American Community With First Female Navajo/Diné Coach, Alleia King
Wednesday

211201

Workout of the Day

56

3 rounds for time of:

500-m row
21 push-ups
12 strict toes-to-rings

Post time to comments.
Compare to 200801.


Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.

Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups

CrossFit Health Webinar With Gabrielle Lyon, D.O.: Thurs., Dec. 9

Your skeletal muscles make up nearly half your body weight, and while they are widely recognized as critical for locomotion, their lesser-known functions include increasing metabolism, protecting neurological health, and more. On Thursday, Dec. 9, at 3 p.m. PT/6 p.m. ET, Gabrielle Lyon, DO, will join Julie Foucher, MD, for a live Q&A-style webinar focused on why it’s important to maintain adequate muscle mass to promote long-term health. The two will also discuss actionable tips and habits to gain and maintain muscle. Dr. Lyon is a functional medicine physician specializing in muscle-centric medicine, which focuses on the key role skeletal muscle plays in health and longevity. By using high-quality protein diets, supplements, and resistance training, she helps a variety of patients, from those suffering with sarcopenia or prediabetes to elite military operators, reduce chronic disease risk and improve longevity. This will be part of a series of monthly CrossFit Health community webinars where Foucher interviews experts in the field of health and wellness. Space is limited. If you would like to join this webinar, please register.

RegisterCrossFit Health Webinar With Gabrielle Lyon, D.O.: Thurs., Dec. 9
Tuesday

211130

Workout of the Day

45

With a continuously running clock, complete 5 thrusters every minute.

From 0:00-5:00 use ♀ 55 / ♂ 75 lb
From 5:00-10:00 use ♀ 65 / ♂ 95 lb
From 10:00-15:00 use ♀ 75 / ♂ 115 lb
Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able.

Post number of minutes completed to comments.
Compare to 160420.


Scaling:
This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.

Beginner Option:
With a 10-minute clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 35 / ♂ 45 lb
From 5:00-10:00 use ♀ 45 / ♂ 65 lb

Monday

211129

Workout of the Day

1

Rest Day

Post thoughts to comments.