Christine

3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps

♀ 20 in
♂ 20 in

Post time to comments.

Compare to 221117.

Scaling:
Today’s workout is a classic CrossFit benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce the deadlift load to a weight that can be completed in 2 sets or less while maintaining good technique.

Intermediate option:
3 rounds for time of:
500-meter row
12 deadlifts
21 box jumps

♀ 20 in, 105 lb
♂ 20 in, 155 lb

Beginner option:
3 rounds for time of:
400-meter row
9 deadlifts
15 box jumps

♀ 12 in, 55 lb
♂ 12 in, 75 lb

Resources:
Rowing
The Deadlift
The Box Jump

Find a gym near you:
View the CrossFit map

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Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Complete as many rounds as possible in 20 minutes of:
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups

Post rounds and reps to comments.

Goal: Conditioning + pulling endurance.

This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!

Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.

Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.

Scaling:

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel

The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups

Beginner athletes should start at a conservative pace. Approach this workout as you would a 5K run: You wouldn’t begin at a 400-meter sprint pace. Aim to keep the single-unders as smooth as possible; that’s your recovery time.

Resources:
How to Count Crossovers
The Burpee Pull-Up With Greg Amundson
The GHD Sit-Up

Find a gym near you:
View the CrossFit map

On a 25-minute clock:
Run 1.5 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups

Post rounds completed to comments.

---

Scaling:
Deconditioned athletes should reduce the overall volume of this workout while still maintaining the general format and bodyweight movements.

Beginner option:
On a 20-minute clock:
Jog 1 mile
Then perform as many rounds as possible of:
5 assisted push-ups
10 lunges
20 sit-ups

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball

Record Filthy-50 scores to the CrossFit App. And/or post total reps to comments.

Compare to 181214.

---

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball
♂ 20-inch box, 12-kg KB, 33-lb push press, 14-lb ball

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions 30 wall-ball shots
30 burpees
30 single-unders

♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball
♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

For time:
30 bodyweight back squats
1,000-m row

Post time to comments.

---

Scaling:
Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing today's 1k row.

Intermediate option:
For time:
30 back squats
1,000-m row

♀ 115 lb ♂ 165 lb

Beginner option:
For time:
30 back squats
800-m row

♀ 55 lb ♂ 75 lb

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Post rounds completed to comments.

---

Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-bodyweight back squats

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

5 rounds for max reps of:
¾ bodyweight shoulder presses
Pull-ups

Post reps for both exercises in all rounds.

---

Scaling:
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of presses so you recover enough to get another big set.

Intermediate Option:
5 rounds for max reps of:
1/2 bodyweight shoulder presses
Pull-ups

Beginner Option:
5 rounds for max reps of:
Empty barbell shoulder presses
Ring rows

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

Post time to comments.
Compare to 181214.

---

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging knee raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

♀ 16-in box, 8-kg KB, 22-lb push press, 8-lb ball
♂ 20-in box, 12-kg KB, 35-lb push press, 10-lb ball

Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box

Post time to comments.
Compare to 210908.

---

Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift load to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in box

♀ 105 lb ♂ 155 lb

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in box

♀ 55 lb ♂ 75 lb

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight cleans

Set up three bars and storm through for time.

Post time to comments.
Compare to 200105.

---

Scaling:
This benchmark workout contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleans

Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans

6-5-4-3-2-1 reps for time of:

Strict muscle-ups
1.5x bodyweight front squats

Post time to comments.

---

Scaling:
This is a high-skill and heavy couplet. Beginner-level athletes can modify the muscle-up and reduce the load on the front squat.

Intermediate Option:
6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Bodyweight front squats

Beginner Option:
6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups
Front squats, ♀55 lb ♂ 75 lb

Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.
Compare to 141223.

---

Scaling:
If you do not yet have a pull-up, choose a modification for the ladder that allows you to complete at least 10 minutes. Similarly, reduce the load on the OHS so that you can make it through 10 minutes or more.

Intermediate Option:
Pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder

Beginner Option: Ring row ladder Rest 5 minutes Empty barbell overhead squat ladder

Complete as many rounds as possible in 20 minutes of:

50-yard swim
20 push-ups
30 squats

Post rounds completed to comments.

---

Scaling:
Paired with two bodyweight movements, this swim workout can be completed anywhere. If needed, reduce the reps of the push-ups and squats so you can keep moving throughout the 20 minutes.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
10 push-ups
15 squats

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

Post time to comments.
Compare to 210627.

---

Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press load that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb ♂ 55 lb

Light Linda
24-21-18-15-12-9-6-3 reps for time of:

Bodyweight deadlift
¾ bodyweight bench press
½ bodyweight squat clean

Post time to comments.

---

Scaling:
Choose loading that allows you to consistently move through each set with minimal rest.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Deadlift, 125/185
Bench press, 85/125
Squat clean, 65/95

Beginner Option:
15-12-9-6-3 reps for time of:
Deadlift, 65/95
Bench press, 45/65
Squat clean, 35/45

Lane
5 rounds for max reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

Post reps of each to comments.
Compare to 210126.

---

Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups

♀ 45 lb. ♂ 65 lb.

Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Post time to comments.

Compare to 130902.

---

Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box

♀ 55 lb. ♂ 75 lb.

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

Post time to comments.
Compare to 200707.

---

Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb. ♂ 55 lb.

Lane
5 rounds for max reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

---

Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups

♀ 45 lb. ♂ 65 lb.

Martin
For time, with a partner:

2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.

Limited Equipment Option:
For time, with a partner:
200 lateral jumps over a dumbbell
100 burpee snatches
50 dumbbell thrusters
100 lateral jumps over a dumbbell
100 hand-release push-ups
50 pull-ups
50 lateral jumps over a dumbbell
100 sit-ups
100 wall-ball get-ups

Complete as many rounds as possible in 20 minutes of:

25 burpees
15 bodyweight back squats

Post rounds completed to comments.
Compare to 091122.

---

Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 reps ¾ bodyweight back squats

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Post time and number of pulls each round to comments.

---

Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.

Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 3/4 bodyweight front squat for each pull taken.

Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 front squat for each pull taken.

♀ 35 lb. ♂ 55 lb.

Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups
Bodyweight clean and jerks

Post time to comments.

---

Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:
7-6-5-4-3-2-1 reps for time of:

Muscle-ups
¾ bodyweight clean and jerks

Beginner Option:
7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

3 rounds for time of:

2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

Post time to comments.

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Post time to comments.

---

Related content:
• CrossFit WOD 170212 With Adrian Bozman
• Double-Under Positioning With Dan Bailey

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Connor Martin 6:59. Post time to comments.

Compare to 100522.

"Straddle Handstands with Jeff Tucker" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Camille LeBlanc-Bazinet by Reebok - video [wmv] [mov] [HD mov - Download Only]

"Vertical Oscillation" with Chris Michelmore - video [wmv] [mov]

"The thorough man of business knows that only by years of patient, unremitting attention to affairs can he earn his reward, which is the result, not of chance, but of well-devised means for the attainment to ends."
- Andrew Carnegie

Behind the neck Jerk 1-1-1-1-1-1-1

Russell Berger: 265-275-285-295-300x-300x-300lbs.
Post loads to comments.

Guidelines For Being a Judge at the CrossFit Open - video [wmv] [mov]

"From the CrossFit Games to Pregnancy" with Valerie Voboril, CrossFit Journal preview video [wmv] [mov]

"SEALFIT Part 6" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]

Russell Berger on today's WOD at 150lb bodyweight - video [wmv] [mov]

"When the law's on your side, pound the law. When the facts are on your side, pound the facts. And when neither is on your side, pound the table."
- Unknown

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.

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Kristan Clever 11:32, Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.

"How Clean Is Your Bathroom?" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"All Over the Map 2: Pamanian, Bergeron and Plumey" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Highlights from the Master's competition at the South Central Regional - video [wmv] [mov]

Rob Orlando sets a lifetime PR Press (245lbs) at an adult low body weight of 185lb - video [wmv] [mov]

Plus a triple bodyweight deadlift (555lbs) - video [wmv] [mov]

2010 Games Men's Epic Matchup 2: Speal and Orlando

"I find that a great part of the information I have was acquired by looking up something and finding something else on the way."
- Franklin P. Adams

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070910.

Bodyweight Overhead Squats by Jelli, Sonz Jupiter - video [wmv] [mov]

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

"Franlanta" - video [wmv] [mov]