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Workout of the Day

For time:

100 burpee pull-ups

Ideally, the pull-up bar is 1 foot above your reach.

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Compare to 150328.


Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees

Workout Tips

Workout of the Day

Rest Day

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Exercise: The Key to “Superaging”

6
Exercise: The Key to “Superaging”

A superager, Lisa Feldman Barrett explains, is someone older than 60 who “has a memory that functions indistinguishably from (that of) a 25-year-old.”

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Workout of the Day

21-15-9 reps for time of:

Parallette handstand push-up
Bar muscle-up

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Compare to 160603.


Scaling:
Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement.

Intermediate Option:
For time:
21-15-9 reps:
Handstand push-up
15-12-9 reps:
Bar muscle-up

Beginner Option:
21-15-9 reps for time of:
Assisted push-up
Assisted pull-up

Workout Tips

Workout of the Day

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb. ♂ 275 lb.

Post total completed to comments.


Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb. ♂ 185 lb.

Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb. ♂ 115 lb.

Workout Tips

2

Workout of the Day

Snatch balance 3-3-3-3-3 reps

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Compare to 170121.


Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Workout Tips

Workout of the Day

Rest Day

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Hari James: From Athlete to Actress

2

Hari James never expected to appear on the big screen when she joined Atlantic Way CrossFit in 2015.

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Workout of the Day

10 rounds of:

1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds

Post total calories rowed and dips completed to comments.
Compare to 140425.


Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.

Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds

Workout Tips

Workout of the Day

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

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Compare to 200206.


Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Workout Tips

Athletes at CrossFit Central London take on the heavy thruster WOD back in March 2012, when it was also the Workout of the Day.

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Workout of the Day

Rest Day

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Fit Through Quarantine

Ryan Johnson saw the COVID-19 lockdown as an opportunity. His weight-loss journey began. 

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Workout of the Day

Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over

♀ 135 lb., 30 in.
♂ 185 lb., 30 in.

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Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable but light enough that long breaks between reps can be avoided.

Intermediate Option:
9-6-3 reps for time of:
Snatch
Burpee box jump-over

♀ 115 lb., 24 in.
♂ 155 lb., 30 in.

Beginner Option:
9-6-3 reps for time of:
Snatch
Burpee box step-over

♀ 55 lb., 15 in.
♂ 75 lb., 20 in.

Workout Tips