CrossFit | Daily

Affiliates

  • CrossFit Iron Wolf

    Davis, OK US

  • Donkey CrossFit

    Busto Arsizio, IT

  • CrossFit 4390

    Goondiwindi, QLD AU

  • CrossFit Abode South

    Yarrawonga, NT AU

  • Unit15 CrossFit

    Barry, GB

  • Kickass CrossFit

    Yarrawonga, NT AU

  • Dinard CrossFit

    La Richardais, FR

  • CrossFit Top Hounds

    Dachau, DE

  • Eximo CrossFit

    League City, TX US

  • IBF CrossFit

    Battle Lake, MN US

  • CrossFit Battle Cancer

    Devon, GB

  • Willow Way CrossFit 3

    Pretoria, ZA

  • CrossFit AT

    Alcalá de Henares, ES

  • CrossFit Fruita

    Fruita, CO US

  • CrossFit CES

    Santa Catarina Pinula, GT

  • CrossFit CGB

    Puigrieg, ES

  • CrossFit Union Ellenbrook

    Ellenbrook, WA AU

  • CrossFit Club Bunker

    Newstead, QLD AU

  • CrossFit Trailside

    Oakland, FL US

  • CrossFit Igong

    Daegu, KR

  • CrossFit Golden Warrior

    Shepherdsville, KY US

  • CrossFit Liquid

    Newport News, VA US

  • CrossFit BackStreet Or-An

    Cankaya, TR

  • Alta CrossFit

    Jacksonville, FL US

  • CrossFit Raalte

    Raalte, NL

  • CrossFit Iron Sparks

    Belvaux, LU

  • Semper CrossFit

    Fairview, NJ US

  • Majoren CrossFit

    Helsingborg, SE

  • CrossFit Anubis

    Fort Worth, TX US

  • Al Quoz CrossFit

    Dubai, AE

Friday

210507

Workout of the Day

9

4 rounds for time:

Run 400 meters
Rest 2 min.

Post time to comments.
Compare to 081024.


Scaling:
Deconditioned athletes may need to jog or walk and shoot to complete each effort in 4 minutes or less. Be sure to warm up prior to starting, as this distance will be a sprint for intermediate and advanced athletes.

Beginner Option:
3 rounds for time:
Jog 400 meters
Rest 3 min.

Workout Tips

tips
Watch
AGOQ cover

The top masters and teenage athletes from the Open will compete in the AGOQ for a chance to qualify for the CrossFit Games. The top military service members, law enforcement officers, firefighters, healthcare workers, college students, and schoolteachers from the Open will compete in the brand new Occupational Games for the title Fittest on Earth within their given occupation.

See the EventsAge Group Online Qualifier and the Occupational Games Have Begun
Thursday

210506

Workout of the Day

40

Elizabeth
21-15-9 reps for time of:

Cleans
Ring dips

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 200219.


Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips

♀ 75 lb. ♂ 115 lb.

Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups

♀ 55 lb. ♂ 75 lb.

PairUP ThrowDOWN, May 20-24

Partner up with an affiliate buddy, sibling, life partner, family member, or even your class rival and have a whole lot of fun in the first annual CrossFit PairUP ThrowDOWN.

Learn More

Over his more than 40-year career, pediatric neuroendocrinologist and New York Times bestselling author Dr. Robert Lustig has been dedicated to treating and preventing childhood obesity and diabetes. In his new book, Dr. Lustig exposes the truth, both scientifically and politically, underlying the current global pandemic of diet-related diseases. In this excerpt, he explains how the precepts of cell biology discussed earlier in chapter 8 (excerpts 1 and 2) present a new way to think about the role of diet and nutrition in the development of non-communicable diseases.

Read MoreMetabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine — Excerpt 3
Wednesday

210505

Workout of the Day

2

Rest Day

Post thoughts to comments.

Book Preview, Excerpt 2

In his latest book, Dr. Robert Lustig exposes the truth, both scientifically and politically, underlying the current global pandemic of diet-related diseases.

Read More
Tuesday

210504

Workout of the Day

40

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Post time to comments.
Compare to 200515.


Scaling:
Choose a dumbbell weight that allows you to work diligently through the Turkish get-ups, completing the reps in 2-3 sets. Similarly, choose a rope climb modification that is challenging but allows you to keep moving.

Intermediate Option:
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 rope climbs, 15-ft. rope

♀ 25-lb. dumbbell
♂ 35-lb. dumbbell

Beginner Option:
3 rounds for time:
6 left-hand Turkish get-ups
6 right-hand Turkish get-ups
3 rope climbs, lying to standing

♀ 5-lb. dumbbell
♂ 10-lb. dumbbell

Workout Tips

Watch

Over his more than 40-year career, pediatric neuroendocrinologist and New York Times bestselling author Dr. Robert Lustig has been dedicated to treating and preventing childhood obesity and diabetes. In his new book, Dr. Lustig exposes the truth, both scientifically and politically, underlying the current global pandemic of diet-related diseases.

Read MoreMetabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine — Excerpt 1
Monday

210503

Workout of the Day

12

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments.
Compare to 200112.


Scaling:
Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.

Beginner Option:
3 rounds, each for time, of:
Bike ½ mile

Rest as needed between efforts.

Workout Tips

25
Watch
Sunday

210502

Workout of the Day

10

Complete as many rounds as possible in 5 min. of:

3 deadlifts
7 push presses

♀ 185-lb. deadlift, 75-lb. push press
♂ 275-lb. deadlift, 115-lb. push press

Post rounds completed to comments.
Compare to 180208.


Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses

♀ 125-lb. deadlift, 55-lb. push press
♂ 185-lb. deadlift, 85-lb. push press

Beginner Option:
Complete as many rounds as possible in 5 min. of:
3 deadlifts
7 push presses

♀ 75-lb. deadlift, 35-lb. push press
♂ 115-lb. deadlift, 45-lb. push press

Workout Tips

32
Watch
Saturday

210501

Workout of the Day

Rest Day

Post thoughts to comments.

The CrossFit Scholarship Program: Igniting a Spark

The CrossFit Scholarship Program seeks to spark meaningful health-care changes in underrepresented and underserved communities by providing free access to the CrossFit Level 1 Certificate Course.

Watch
Friday

210430

Workout of the Day

50

3 rounds for time of:

3 min. of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Post time to comments.
Compare to 200304.


Scaling:
Reduce the interval duration and modify to a challenging static hold.

Intermediate Option:
3 rounds for time of:
2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set.

Beginner Option:
3 rounds for time of:
2 min. of plank hold. Complete in as few sets as possible (AFSAP).

After each round, perform 3 burpees for each plank set.

Workout Tips

5
Watch

"David Haase, MD, is a doctor, teacher, author and innovator. In his practice, he strives to be a super-generalist, looking at the human body as a whole and applying relentless curiosity to identify and treat the root cause of a patient’s disease. — In this episode, Dr. Haase and I talk about the importance of curiosity, the potential of the human brain, and how better questions lead to better answers, specifically in regard to our own health journeys."

Listen to the PodcastSuperhuman: Dr. David Haase on Unlocking your Brain’s Potential
Thursday

210429

Workout of the Day

74

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 120902.


Scaling:
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats

♀ 75 lb. ♂ 115 lb.

Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats

♀ 35 lb. ♂ 45 lb.

“If Not Me, Then Who?”

4

CrossFit Manion will officially open on May 1, 2021, becoming one of the first CrossFit gyms to offer free membership to veterans. The first workout upon opening will be the Travis Manion Hero Workout.

Watch
Wednesday

210428

Workout of the Day

59

For time:

100 L pull-ups

Post time to comments.
Compare to 191127.


Scaling:
This single-modality workout will test your muscle stamina. Reduce the reps and modify the movement while keeping it challenging. All athletes should choose something that works both pulling strength and midline stabilization.

Intermediate Option:
For time:
50 L pull-ups

Beginner Option:
Complete at many rounds as possible in 15 min. of:
5 assisted pull-ups
15-second L-sit or tuck sit

Workout Tips

2
Watch