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Thursday

210624

Workout of the Day

1

21-15-9 reps for time of:

Thrusters
Chest-to-bar pull-ups

♀ 95 lb. ♂ 135 lb.

Post time to comments.


Scaling:
This couplet is one of the original variations on the classic benchmark workout Fran. Refer to your workout on 210512 and use the same loading on the barbell.

Intermediate Option:
21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

♀ 75 lb. ♂ 115 lb.

Beginner Option:
15-12-9 reps for time of:
Thrusters
Assisted pull-ups

♀ 45 lb. ♂ 65 lb.

WOD Demo With Fisher and Adcock

fishy fran

Lauren Fisher and Jordan Adcock blaze through this heavy rendition of Fran.

Watch
Wednesday

210623

Workout of the Day

23

J.T.
21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 190704.


Scaling:
This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.

Intermediate Option:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Beginner Option:
15-12-9 reps for time of:
Piked handstand push-ups, feet on box
Ring dip negatives
Elevated push-ups

Workout Tips

1
Watch
Tuesday

210622

Workout of the Day

1

Rest Day

Post thoughts to comments.

No Gym? No Problem.

Sometimes staying motivated also required recalibrating expectations. Instead of training for competition, during lockdown Hughes trained for mental and physical health.

Read More
Monday

210621

Workout of the Day

22

Back squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.
Compare to 071212.


Scaling:
Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics.

Workout Tips

Watch
Sunday

210620

Workout of the Day

26

30-20-10 reps for time of:

GHD sit-ups
Toes-to-bars
Wall-ball shots

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

Post time to comments.
Compare to 170913.


Scaling: Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Workout Tips

Watch
Saturday

210619

Workout of the Day

50

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls
Push jerks

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 130609.


Scaling:
This is a light couplet. Choose weights that allow you to hang on for bigger sets. Newer athletes should consider reducing the overall volume. Intermediate athletes can do this workout as prescribed.

Beginner Option:
15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks

♀ 35 lb. ♂ 55 lb.

Workout Tips

Watch

Seminar Staff Flowmaster Chuck Carswell demonstrates the sumo deadlift high pull. Progressing from the conventional deadlift, he moves into the sumo deadlift high pull setup position, with the hands in, feet wide, hips tall, and knees out. 

Watch SDHP Setup Position
Friday

210618

Workout of the Day

1

Rest Day

Post thoughts to comments.

"What's With All the Flags?"

6

Finding Purpose at Flambeaux CrossFit

Read More
Thursday

210617

Workout of the Day

35

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Post rounds completed to comments.
Compare to 180127.


Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

Workout Tips

3
Watch
Wednesday

210616

Workout of the Day

28

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Post loads to comments.
Compare to 210601.


Scaling:
Refer to your workout notes from 2 weeks ago. Watch “Warming Up With SLIPS.” Experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.

Workout Tips

Watch
Tuesday

210615

Workout of the Day

32

Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments. Compare to 201105.

Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.

Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row

Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row

Workout Tips

Watch