CrossFit's Workout Of The Day

Andi

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell

Compare to 210718.

Post your time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. Try for large sets from start to finish, opening with at least 20 reps, several sets of 15, and never dropping to fewer than 10 reps at a time. If you're unable to do that, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to proceed with that load in the workout. Don't take the light loads to mean that today is a day to go Rx'd when you usually don’t. Choose an easier load and make it feel challenging by moving faster. Note that with a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point.

Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat

Find a gym near you:
View the CrossFit map

Rest Day

CrossFit Defined Fitness Over 20 Years Ago. Why Is Everyone Still Guessing?

When fitness experts Andy Galpin and Rich Roll recently spent valuable podcast time trying to define fitness, they came remarkably close to CrossFit's definition — the one we created over 20 years ago when we discovered no suitable definition existed. This article breaks down CrossFit's definition of fitness, the four models that support it, and why it remains the most robust, measurable framework for understanding human performance. If you're still searching for a functional definition of fitness, your search ends here.

Find a gym near you:
View the CrossFit map

Hortman

Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
8 muscle-ups

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Post rounds and reps to the comments.

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother Brenda Jones; sister Jill Hortman; and brother Andy Pierce.

Stimulus and Strategy:
Today’s workout is a longer-duration effort and is meant to be a grind. With a 45-minute clock, it may be difficult to see the light at the end of the tunnel. Take this Hero workout one round at a time, and don’t pay attention to the clock. Focus on your reps, your technique, and the reason why you are doing this workout today. Whether you are capable of performing 8 muscle-ups unbroken or you need to perform singles, hit this as prescribed, if possible. If you don’t yet have a muscle-up, see the options below.

Scaling:
Reduce the distance of the run. Reduce the repetitions of the squats and muscle-ups. Reduce the overall duration of the effort.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups or a challenging variation of a low-ring transition.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the air squats, consider squatting to a target that provides a pain-free range of motion. Alternatively, consider reverse lunges or low box step-ups. For the ring muscle-ups, consider low-ring transitions or ring rows.

Intermediate option:
Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
5 jumping muscle-ups

Beginner option:
Complete as many rounds as possible in 20 minutes of:
400-meter run
20 air squats
8 low-ring muscle-up transitions

Coaching cues:
If you are performing low-ring transitions in this workout, remember that this is a leg-driven movement. Focus on using the legs to help drive your body up to the rings. To increase the difficulty, raise the height of the rings or decrease the involvement of the legs.

Resources:
CrossFit Hero and Tribute Workouts
Running Drills | High Knees and Butt Kickers
The Air Squat
The Kipping Muscle-Up
Kipping Floor Muscle-Up
Toe-Assisted Muscle-Up
Low-Ring Muscle-Up Scaling

Find a gym near you:
View the CrossFit map

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 210114.

---

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Rest Day

Post thoughts to comments.

Andy

For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Post time to comments.

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

---

Related content:
• CrossFit WOD 170926 Tips With Rory McKernan
• The Thruster
• The Box Jump
• The Deadlift

Hang power snatch 5-5-5-5-5 reps

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Compare to 140731.

For time:
135-lb. snatches, 50 reps

Post time to comments.

"Be good at what you do" with Andy Hendel - [video]

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

Compare to 111103.

"Feet First" by Bill Starr, CrossFit Journal article [pdf]

"Andy's Muscle-up" with Dave Castro - video [wmv] [mov] [HD mov]

"Hortman"

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups

Post rounds completed to comments.

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments.

Compare to 110123.

Registration for the 2012 Open is now live!

"Meet the Owners of CrossFit Vitality" with Jessica and Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

NorCal Affiliate Owners Plan for the Open - video [wmv] [mov] [HD mov]

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

"Power is not revealed by striking hard or often, but by striking true."
- Honore de Balzac

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48. Post time to comments.

"Inside England's CrossFit HG3" with Peter Davis and Andy Ruddick, CrossFit Journal preview video [wmv] [mov]

"Striking and CrossFit" with George Ryan - video [wmv] [mov]

WOD Demo with CrossFit 101 - video [wmv] [mov]

"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06.
Post time to comments.

"Games Athlete and Affiliate Owner: Elyse Umeda", CrossFit Journal preview video [wmv] [mov]

Highlights from the CrossFit UFC Fan Expo, Mens Competition - video [wmv] [mov] Womens Competition - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

From the Vault:
"Andy Takes on Pat and Pete", January 2008 - video [wmv] [mov]

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
- Charles Darwin

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 101210.

"CrossFit Longevity: Results" with John Van Every, CrossFit Journal preview video [wmv] [mov]

Predictions for the 2011 Games with Travis Bagent and Andy Stumpf - video [wmv] [mov]

"Fit Club" by Adam K. Raymond, Hemispheres.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Rob Miller 9:50, Russell Berger 9:57, Andy Miller 10:55, Ken Gall 11:03, Kristan Clever 11:54 (1.5pood KB, 25lb DB, 16lb ball), Kevin Montoya 12:03, Michael Giardina 12:24, Leah Polaski 13:41 (1.5pood KB, 25lb DB, 14lb ball).
Post time to comments.

Compare to 100922.

"The Winter Break Road Trip: Parts 5-7" with Austin Malleolo and James Hobart by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Extras from Update on the Open", CrossFit Journal preview video [wmv] [mov]

A look at CrossFit Leman, Switzerland - video [wmv] [mov]

"Always remember that the future comes one day at a time."
- Dean Acheson

"Diane"

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

Post time to comments.

Compare to 101126.

"Working Weaknesses" with Mikko Salo and Heather Bergeron, CrossFit Journal preview video [wmv] [mov]

"Who Is Andy Stumpf?" - video [wmv] [mov]

Interview with Danielle Edmundson after Workout 11.2 - video [wmv] [mov]

"It is not the ship so much as the skillful sailing that assures the prosperous voyage."
- George William Curtis

Three rounds for time of:
12 Muscle-ups
75 Squats

Kristan Clever 8:48, Rob Orlando 9:03, Kevin Montoya 9:29, Brandon Pastorek 10:36, Michelle Benedict 13:01.
Post time to comments.

Compare to 100104.

The CrossFit Games Open begins March 15th!

"Meet CrossFit Charlotte" with Andy Hendel, CrossFit Journal preview video [wmv] [mov]

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

"The trouble with fighting for human freedom is that one spends most of one's time defending scoundrels. For it is against scoundrels that oppressive laws are first aimed, and oppression must be stopped at the beginning if it is to be stopped at all."
- H. L. Mencken

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Josh Everett 4:21, Kristan Clever 5:30 (95lbs), Brandon Phillips 5:39, Brandon Pastorek 6:21, Travis Holley 6:30, Lance Cantu 6:34, Candice Ruiz 7:42 (95lbs), Rebecca Voigt 7:58 (95lbs), Katie Hogan 11:45 (95lbs).
Post time to comments.

Compare to 100613.

"A CrossFit Kids Class at CrossFit Brand X" with Mikki Martin, CrossFit Journal preview video [wmv] [mov]

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

Brandon Pastorek on today's WOD - video [wmv] [mov]

Lance Cantu and Travis Holley on today's WOD - video [wmv] [mov]

"If everybody is thinking alike, then somebody isn't thinking"
- Gen. George Patton

Run 5K

Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron 22:10.
Post time to comments.

Compare to 100728.

"Two-Minute Drills Part 6: Back of the Socket" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Playing On The Rings at GSX Athletics - video [wmv] [mov]

Event 6 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Split Jerk 1-1-1-1-1-1-1 reps

Dave Lipson 340lbs, Jason Khalipa 335lbs, Eric Magee 325lbs, Rich Froning Jr. 317lbs, Chuck Carswell 308lbs, James Hobart 305lbs, Graham Holmberg 280lbs, Kristan Clever 215lbs, EvaClaire Synkowski 187lbs. Post loads to comments.

Compare to 100331.

"The Zone Chronicles: Post-Workout Nutrition Part 3" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

225 pound Grace with Rob Orlando - video [wmv] [mov]

WOD Demo at CrossFit Atlanta - video [wmv] [mov]

James Hobart 305lbs on today's WOD - video [wmv] [mov]

Jason Khalipa 335lbs on today's WOD - video [wmv] [mov]

Dave Lipson 340lbs on today's WOD - video [wmv] [mov]

"Mining Human Behavior At MIT" by Andy Greenberg, Forbes.

Snatch balance 1-1-1-1-1-1-1

Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O'Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments.

"A Day in the Life of a Starr" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Spencer and Andy Hendel - Heavy snatch balances - video [wmv] [mov]

Speal v Eric - Heavy snatch balances - video [wmv] [mov]

Tanya Wagner - 125lb snatch balance - video [wmv] [mov]

From the Vault - Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]

CrossFit Thunder helps raise money for the families of the West Virginia mine disaster.

"One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

"Isa-Grace" with Josh Everett - video [wmv] [mov]

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 051220.

Andy Hendel, CrossFit Charlotte, 95 pound Overhead squat 100 reps - video [wmv] [mov]

Mikko - Fran - video [wmv] [mov]

Rest Day

Andy Petranek, CrossFit Los Angeles, on
CrossFit RRG by CrossFit by Overload - video [wmv] [mov]

Candace Hamilton, 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]

"How Room Designs Affect Your Work and Mood" by Emily Anthes - Scientific American

Post thoughts to comments.

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 090202.

Box Squat Part 2 with Dave Tate, CrossFit Journal Preview - video [wmv] [mov]

CrossFit Risk Retention Group

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081122.

"What is CrossFit Part 3" by Andy Stumpf - video [wmv] [mov]

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080907.

"What is CrossFit?" by Andy Stumpf Part 2 - video [mov] [wmv]

Rest Day

Tune in tonight at 5pm Pacific for a special edition of CrossFit Radio online with host Neil Anderson and guests Greg Glassman, Mark Rippetoe, Lon Kilgore, Robb Wolf, and Andy Stumpf.

"The War Won't End In Afghanistan" by Michael J. Totten - Commentary

Post thoughts to comments.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 080831.

"What is CrossFit?" by Andy Stumpf, CrossFit Coronado - video [wmv] [mov]

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 071109.

A Weekend with Andy Hendel, CrossFit Charlotte Part 3 - video [wmv] [mov]