CrossFit's Workout Of The Day

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

Compare to 150808.

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

10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.
Compare to 130830.

---

Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.

Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

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

Post loads to comments.

Compare to 140731.

For time:
135-lb. snatches, 50 reps

Post time to comments.

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

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 120811.

Announcing the Team World Roster for the CrossFit Invitational

"A First Timer" with Alessandra Pichelli - [video]

For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

Post time to comments.

Dan Bailey Visits CrossFit HQ: Part 2 - [video]

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

Compare to 060821.

"Do You Pee During Workouts?" - [video]

2013 CrossFit Games Regional Event 1

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 130420.

"Kids And Bar Muscle-ups" video [wmv] [mov] [HD mov]

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 130211.

Dan Bailey's first "Jackie" - video [wmv] [mov] [HD mov]

For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

Post time to comments.

"Dave Castro Gives Insight to 13.5" - [video]

CrossFit Games Update: April 2, 2013 - [video]

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 121025.

"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]

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]

"Hamilton"

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Post time to comments.

"Hortman"

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

Post rounds completed to comments.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Elisabeth Akinwale 6:32. Post time to comments.

Compare to 110726.

"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Post time to comments.

Compare to 111222.

"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]

"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Post time to comments.

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

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 120521.

"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]

WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters

Compare to 020924.

"Cooking Seafood Bouillabaisse" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Samantha Briggs - video [wmv] [mov] [HD mov]

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]

"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 100614.

"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]

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

"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

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

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.

Compare to 061228.

"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]

Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]

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

"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.

"A Language to Diagnose: Part 8" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]

WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]

Rich Froning on today's WOD at Tennessee Tech University - video [wmv] [mov]

"Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it."
- Bourke Cockran

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments.

"A CrossFit Comeback From Cancer" with Chad Hamilton, CrossFit Journal preview video [wmv] [mov]

"The Butt Test" by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]

"Top 50 Christmas Toys of the Past Century" by Diego Martinez-Moncada, Daily Infographic.