Thursday 250213

Rest Day

Featured Article

Toes-to-Bars Made Simple: The Ultimate Guide to Mastering This Key CrossFit Skill

Toes-to-bars are a challenging yet essential CrossFit skill, appearing in 86% of Open workouts since 2011. This movement requires coordination, strength, and spatial awareness. But even if you struggle with toes-to-bars now, you can progress with focused practice, drilling, and scaling as you build to the Rx’d movement and prepare for upcoming events like the Open and Community Cup.

Find a gym near you:
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Thursday 250123

Rest Day

Featured Article

From Step-Ups to Deadlifts: How Midline Stability Can Transform Your CrossFit Training

CrossFit prioritizes effective and functional core training as part of its commitment to forging elite fitness. Unlike programs that focus on flashy, high-repetition ab exercises, CrossFit emphasizes midline stabilization — the ability to maintain a neutral spine and resist unwanted trunk movements —through compound, isometric, and functional movements. Core strength is developed primarily through foundational movements, Olympic lifts, and single-limb exercises that challenge the spine's ability to stabilize under load. Additional complementary exercises isolate and strengthen specific core muscles, ensuring a comprehensive approach to injury prevention and performance enhancement. By prioritizing core stability over superficial "core work," CrossFit prepares athletes for the demands of sport, combat, and life.

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Friday 241213

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box

Compare to 221029.

Post rounds and reps to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Scaling:
For today’s Hero workout, reduce the weight on the push presses and kettlebell swings, and the height of the box so you can perform each exercise unbroken with minimal rest during transitions. Don’t let the load keep you from moving — the goal is constant movement for the duration of the workout.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

65-lb barbell, 35-lb kettlebell, 20-inch box
95-lb presses, 53-lb kettlebell, 24-inch box

Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

35-lb barbell, 18-lb kettlebell, 12-inch box ♂ 45-lb barbell, 26-lb kettlebell, 20-inch box

Coaching cues:
To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.

Resources:
The Push Press
The Kettlebell Swing
The Box Jump
The Box Step-Up
Class Demo: Jack From 221029
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Tuesday 241126

Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 220111.

Scaling:
Today’s workout is a classic benchmark effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in 5 minutes or less if you are going to attempt this workout as prescribed.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snakey” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
The Push-Up From the Knees

Find a gym near you:
View the CrossFit map

Sunday 240908

Rest Day

Featured Article:
Three Important Ab Exercises

The value of the glute-ham developer (GHD) sit-up, hollow rock, and L-sit as effective exercises for abdominal and hip flexor development cannot be understated. Some believe these movements, particularly the GHD sit-up, are harmful or ineffective for targeting the abs. This article emphasizes the importance of correct form and muscle engagement to reap the full benefits, such as improved midline stabilization, shoulder strength, and hip flexor function. In many conventional fitness programs, crunches are the staple. In CrossFit, we recommend a balanced approach that includes hip extension exercises like squats and deadlifts to complement abdominal training.

Find a gym near you:
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Saturday 240824

With a partner, on a running clock, for time:

At 0:00
10 rounds each:
7/10-calorie Assault bike

Rest

At 12:00
5 rounds each:
30 wall-ball shots

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
5/8-calorie Assault bike

Rest

At 12:00
5 rounds each:
20 wall-ball shots

♀ 14 lb
♂ 20 lb

Beginner option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
20-second effort on Assault bike

Rest

At 12:00
5 rounds each:
10 wall-ball shots

6 lb
10 lb

Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Monday 240812

5 rounds for total reps:

On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

Post reps to comments.

Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Intermediate option:
5 rounds for total reps:

On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

135 lb
205 lb

Beginner option:
5 rounds for total reps:

On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

65 lb
95 lb

Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

Resources:
The Rogue Echo Bike
The Deadlift

Find a gym near you:
View the CrossFit map

Thursday 120628

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Post rounds completed to comments.

"CrossFit Goal Setting Trainer Course: Constant Improvement" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]

WOD Demo with instruction, Foundation CrossFit - video [wmv] [mov] [HD mov]

"The wisdom of the wise and the experience of the ages are perpetuated by quotations."
- Benjamin Disraeli

Wednesday 120509

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

Compare to 111116.

"The Rope Climb" with Greg Amundson - video [wmv] [mov]

Regional Preview: Week 5, May 25-27, 2012 - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Tracy - video [wmv] [mov] [HD mov]

Friday 120302

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.2 workout instructions and demo - video [wmv] [mov] [HD mov]

Rich Froning 98 reps, Dan Bailey 95 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

"After the Gunfire" with Pat Sherwood and Rohan Jones, CrossFit Journal preview video [wmv] [mov]

"Midline Stabilization" with Todd Widman - video [wmv] [mov]

Workout video demo with Elijah Muhammad - video [wmv] [mov]

"CrossFit NYC reacts to 12.2" - video [wmv] [mov] [HD mov]

"A wise man should have money in his head, but not in his heart."
- Jonathan Swift

Wednesday 120125

Rest Day

"All in the Family" with Brenda Glidden, CrossFit Journal preview video [wmv] [mov]

Showdown for the few remaining tickets for the CrossFit Tour Fort Worth Stop - video [wmv] [mov]

Joseph Haydn, Symphony No. 86.

William Wordsworth - A Character.

"De Plague, De Plague" by Richard Fernandez, Pajamas Media.

Post thoughts to comments.

Wednesday 110921

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Post time to comments.

Compare to 110731.

This workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) - video [wmv] [mov]

"What Is CrossFit? An Interview with Fast Company Magazine: Part 1" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

From the Games Vault: Women's Triplet Sprint (today's WOD) - video [wmv] [mov]

"The Three Hundred Dollar Gym" with Coach Mike Burgener - video [wmv] [mov]

"Selling Illusions of Cleanliness" by Martin Lindstrom, The Wall Street Journal.

Thursday 110915

Rest Day

"Handstand Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Burpee, Stone Carry, GHD Workout" with Matt and Cherie Chan - video [wmv] [mov]

Johann Sebastian Bach, Overture in the French style B.831 Part 1, Part 2, Part 3.

Anton Chekhov - The Beauties.

"How 9/11 Completely Changed Surveillance in U.S." by Ryan Singel, Wired.

Post thoughts to comments.

Thursday 110811

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Post load and time to comments.

Compare to 101114.

"Behind the Scenes: Part 2" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Another look at the Summer Affiliate Gathering, August 19-21, Big Sky, Montana - video [wmv] [mov]

Games Vault: Womens End 1, End 2 and End 3, Heat 2 - video [wmv] [mov]

From the Vault: WOD Demo with E.C. Synkowski - video [wmv] [mov]

"Our attitude toward life determines life's attitude towards us."
- John N. Mitchell

Saturday 110709

Rest Day

"I'm Prepared" with Ronica Jeffrey, CrossFit Journal preview video [wmv] [mov]

Home Gym with Jim Agens - video [wmv] [mov]

Gabriel Faure, Sicilienne.

Czeslaw Milosz - A Song on the End of the World.

"How Online Companies Get You to Share More and Spend More" by Dan Ariely, Wired.

Post thoughts to comments.

Wednesday 110413

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

"Rowing Instruction: Operating the Monitor" with Greg Hammond, CrossFit Journal preview video [wmv] [mov]

Update on the Open: Week 3.

WOD Demo with Cherie Chan - video [wmv] [mov]

"A successful man is one who can lay a firm foundation with the bricks others have thrown at him."
- David Brinkley

Sunday 110320

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Chris Spealler 4:47. Post time to comments.

"A CrossFit Affiliate in a Globo Gym" with Allison Autrey, CrossFit Journal preview video [wmv] [mov]

Jessica Gray, 97 pound CrossFitter and Powerlifter - video [wmv] [mov]

WOD Demo with Chris Spealler - video [wmv] [mov]

"The most exciting phrase to hear in science, the one that heralds new discoveries, is not 'Eureka!' (I found it!) but 'That's funny..."
- Isaac Asimov

Tuesday 110308

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 100618.

The CrossFit Games Open website is now live!

"Justin Judkins and the Maple Mountain Golden Eagles", CrossFit Journal preview video [wmv] [mov]

"Dede Moreno: CrossFitting with Osteopenia" - video [wmv] [mov]

"There are many qualities that make a great leader. But having strong beliefs, being able to stick with them through popular and unpopular times, is the most important characteristic of a great leader."
- Rudy Giuliani

Thursday 101111

Rest Day

"PRs: Part 2" with Rich Froning Jr. and Chris Spealler, CrossFit Journal preview video [wmv] [mov]

"Roundtable in Tahoe: Going Long" - video [wmv] [mov]

Event 20 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Gabriel Faure, Elegy.

Charlotte Perkins Gilman - The Yellow Wallpaper.

"I, Pencil: My Family Tree" by Leonard E. Read.

Post thoughts to comments.

Wednesday 101013

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Chris Spealler 8:27, Jason Khalipa 10:20, Jaime Loera 12:15, Kim Malz 13:02 (14lb ball, bar MU), Adrian Bozman 13:11, Kristan Clever 14:05 (16lb ball), Miranda Oldroyd 17:21 (14lb ball), Rebecca Voigt 19:43 (16lb ball).
Post time to comments.

Compare to 100426.

"Analyzing the 94s" by Chad Vaughn, Casey Burgener and Tony Budding at the CrossFit/USAW Open, CrossFit Journal preview video [wmv] [mov]

"Stiff Leg Power Clean" with Louie Simmons - video [wmv] [mov]

WOD Demo with Miranda Oldroyd - video [wmv] [mov]

"I like to have a martini
Two at the very most --
After three I'm under the table,
After four, I'm under my host. "
- Dorothy Parker

Wednesday 101006

Rest Day

"Two-Minute Drills Part 5: Internal Rotation" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Isabel-Off" with Josh Everett and Dave Lipson at the CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Sean Lind, 175lb bodyweight Turkish Get-up, YouTube.

Karl Friedrich Abel, WKO 205 per Viola Da Gamba.

Emily Bronte - Remembrance

"Freedom Works: The Case of Hong Kong" by Andrew P. Morriss, The Freeman.

Post thoughts to comments.

Wednesday 100929

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24"). Post rounds completed to comments.

Friday 100409

Rest Day

"Debriefing" Part 4 of the SLC Ding Series, a CrossFit Journal preview video [wmv] [mov]

Spencer Hendel prepares for the Southeast Regionals, by CrossFit Again Faster - video [wmv] [mov]

Gabriel Faure, Requiem - [Intro e Kyrie] [Offertorio] [Sanctus] [Pie Jesu] [Agnus Dei] [Libera me] [In Paradisum] from Corale San Gaudenzio

Emily Dickinson - If those I loved were lost

"Management Secrets of the Grateful Dead" by Joshua Green, The Atlantic.

Post thoughts to comments.

Saturday 100320

Rest Day

"Giving Up on Globo Gym" with CrossFit Lakewood, a CrossFit Journal preview video [wmv] [mov]

Highlights from the 2010 CrossFit Games Pennsylvania Sectionals by CrossFit Again Faster - video [wmv] [mov]

John Sullivan - "The CrossFit Congressman" and "A Vote for CrossFit"

Franz Joseph Haydn, Symphony No. 94 - Movements [I], [II], [III], and [IV], from Liber Liber.

Read "The (Political) Science of Salt" by Gary Taubes, The National Association of Science Writers.

Post thoughts to comments.

Monday 091221

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090913.

"Nuts and Berries" with Zach Even-Esh by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Pat Barber's One Arm BB Snatch - video [wmv] [mov]

Monday 090601

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 081009.

Dumbbell split clean - video [wmv] [mov]

"Kettlebells for Rehab" by Jeff Martone, CrossFit Journal Preview - video [wmv] [mov]

Eric O'Connor, 2009 CrossFit Games MidAtlantic Regional Qualifier Workout 1 - video [wmv] [mov]

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