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Workout of the Day

50-40-30-20-10 reps for time of:

Row (calories)
Wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post time to comments.

Workout Tips

1

Workout of the Day

Rest Day

Post thoughts to comments.

Why B-Boy World Champion Does CrossFit

3
B-Boy

World champion breaker Shigekix has set records as the youngest and most decorated athlete in his sport. Now that he’s incorporating CrossFit into his training, he’s even more formidable.

Read and Watch

Workout of the Day

Workout 20.3/Workout 18.4
Diane
21-15-9 reps of:
Deadlifts
Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 min.

Post time or reps completed to comments.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.


Scaled:
21-15-9 reps of:
Deadlifts
Hand-release push-ups

♀ 95 lb. ♂ 135 lb.

Then,
21-15-9 reps of:
Deadlifts
50-ft. bear crawl after each set

♀ 135 lb. ♂ 185 lb.

Time cap: 9 min.

Foundations:
21-15-9 reps of:
Broomstick deadlifts
Knee push-ups, to ground or elevated surface

Then,
21-15-9 reps of:
Empty bar deadlifts
25-ft. bear crawl after each set

Time cap: 9 min.

Equipment Free:
21-15-9 reps of:
Candlesticks, from back to standing
Handstand push-ups

Then,
21-15-9 reps of:
Candlesticks, from back to standing
50-ft. handstand walk after each set

Time cap: 9 min.

The Kipping Handstand Push-Up

Our motivations may vary, but this all-inclusive competition unites hundreds of thousands of athletes around the world through fitness, camaraderie, and the goal to be better than we were yesterday. The Open kicks off next Thursday, March 11, at 5 p.m. PT, with the announcement of Workout 21.1. Whether it's your first Open or your 10th, the CrossFit community will be on one big leaderboard all together for three weeks of online competition.

Watch The CrossFit Open as Motivation

Workout of the Day

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.
Compare to 160411.

Workout Tips

2

Workout of the Day

27-21-15-9 reps for time of:

Squat cleans
Ring dips

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 170715.

Workout Tips

Workout of the Day

Rest Day

Post thoughts to comments.

CrossFit Level 1: The Cornerstone of Movement Education

Workout of the Day

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15 ft.
12 push presses
50 double-unders

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 170226.


Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 75 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses
50 single-unders
♀ 35 lb. ♂ 55 lb.

Workout Tips

9

Workout of the Day

Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Post loads and mile time to comments.
Compare to 171231.


Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time

Workout Tips

Dr. David Johnson is a brain and spinal neurosurgeon who has had a pioneering role in the establishment of multidisciplinary spinal practices and holistic care for neurosurgical patients in Brisbane, Australia. He is also the co-owner of CrossFit Neuro, the first clinical CrossFit affiliate. By combining his passion for CrossFit, Olympic weightlifting, neurosurgery, and science, Dr. Johnson works to deliver the fundamental message that learning to move proficiently is key to preventing movement dysfunction which can lead to chronic back pain symptoms. Many of Dr. Johnson's patients go on to become members of his affiliate as a part of their recovery process to rehabilitate and to avoid future spine surgery.

Listen to PodcastA Neurosurgeon on Healing Back Pain with Functional Movement

Workout of the Day

Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
    5 burpees
    10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

Post number of reps completed each round to comments.


Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:
Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds

12-kg KBs ♂20-kg KBs

Beginner Option:
Three 3-minute rounds of:
100-m farmers carry
Then as many reps as possible of:
3 burpees
7 kettlebell swings
Rest 2 minutes between rounds

10-lb. DBs ♂15-lb. DBs

Workout Tips

4

Workout of the Day

Rest Day

Post thoughts to comments.

The COVID Wake-up Call

After being diagnosed with COVID-19, Serge Matta knew he needed a lifestyle change. Matta started with foundations classes at CrossFit Mill Street, and with the coaches’ continued support, he has lost more than 75 pounds in five months.

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