CrossFit's Workout Of The Day

Rest Day

The Modern Epidemic of Heart Disease

Heart disease didn't exist as a medical diagnosis until 1912, yet within 40 years it became the world's #1 killer — claiming more lives than all cancers, accidents, and natural disasters combined. What changed in the modern era to spark this epidemic, and why did scientists spend decades blaming the wrong culprit while sugar industry executives quietly celebrated their success? This article spells it out.

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Rest Day

Creatine for the Brain? New Research Reveals Cognitive Benefits Beyond the Gym

Long celebrated as a powerhouse supplement for athletic performance, creatine is now showing surprising promise for brain health — boosting memory, mental sharpness, and cognitive resilience even in people with Alzheimer's disease. For CrossFit athletes and coaches, this research suggests creatine isn't just fuel for your next PR; it's an investment in lifelong mental performance.

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Rest Day

How to Sprint in CrossFit: 3 Cues to Get You Across the Line Fast

In CrossFit, weightlifting enjoys near celebrity status. Yet sprinting, a primal movement pattern hardwired into our DNA that delivers comparable benefits in strength, stability, and neurological development, remains underutilized in programming. While coaches eagerly teach complex Olympic lifts, many shy away from speed drills. The good news? Mastering sprinting fundamentals is accessible to everyone and requires just three key technical elements. Wanna go fast? Read on.

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Half-Marathon Row

For time: 21,097-meter row

Post time to comments.

Compare to 201002.

Scaling:
When this event was programmed for the 2013 CrossFit Games, it was divided into two parts: a 2K sprint immediately followed by the remaining 19,097 meters. The event tested sprint ability, endurance, and recovery all in one beautiful display of prolonged agony.

This is not a misprint. Grab a group of friends, pull your rowers alongside each other, and get started. A half-marathon row is no easy feat. If your experience on the rower is limited, consider reducing the distance or choosing one of the options below. Another option is to perform this workout with one or two partners with one person rowing at a time. Share the work until the task is completed.

Intermediate option:
Row as many meters as possible in 60 minutes.

Beginner option:
Row as many meters as possible in 30 minutes.

Take breaks as needed.

Coaching cues:
The best way to stay invested in a half-marathon row is to grab your friends, pull out the rowers, and make it a community event. You might be a bit miserable, but as they say, misery loves company, and accomplishing a feat like this one will have you forgetting the misery and celebrating a monumental win.

Resources:
Rowing Technique Tips
2013 CrossFit Games - Men’s Row 1 and 2
2013 CrossFit Games - Women’s Row 1 and 2

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Rest Day

Featured Article:
Your Guide to the 2024 CrossFit Games Spectator Experience

The 2024 CrossFit Games are the pinnacle of the season when we crown the Fittest on Earth. In the CrossFit community, the Games are also a chance to come together to experience the competition, fun, and camaraderie that is CrossFit. Whether fans choose to spend their days cheering on their favorite athletes, working out, exploring the local area, or enjoying a combination of everything the Games have to offer, all are guaranteed to leave with fond memories to inspire them throughout the year.

Check out this article for everything you need to know to optimize your experience in Fort Worth, including information on the FREE CrossFit Experience where you can watch the Games on a massive screen, shop the CrossFit Store, interact with our partners and vendors, rub elbows with CrossFit celebrities, get your fitness in, learn from expert Seminar Staff trainers, and more!

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IGNITE Workout

With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups

♀65 lb
♂95 lb

In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean

Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Forging Youth Resilience Fundraiser, May 1-31

Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May — Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.

Post time of the triplet and max load to comments.

Compare to 230510.

Scaling:
The metabolic-conditioning portion of the workout is a sprint. Reduce the weight on the thrusters to perform at least 7-10 reps every time you pick up the barbell. If you can go unbroken through the entire set, do so. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the complex. Only add weight if you’re able to maintain proper mechanics.

Intermediate option:
Same as Rx’d

Beginner option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 35 lb
♂ 45 lb

In the remaining time, practice the complex:
1 power clean + 1 hang squat clean

Resources:
Learn More About Ignite
The Thruster
The Burpee
The AbMat Sit-up
The Power Clean
The Hang Squat Clean

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Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift
    Rest 2:00
2. For distance: standing power throw
    Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
    Rest 3:00
4. For time: sprint, drag, carry
    Rest 4:00
5. Max plank hold
    Rest 2:00
6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.

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Scaling:
Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.

Beginner Option:
Deadlift 3-3-3-3-3 reps

Complete as many reps as possible in 2 minutes of:
Hand-release push-ups

For time:
Run 1 mile

IGNITE Workout

With an 18-minute running clock, complete:

21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 65 lb ♂95 lb

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Post time of the triplet and max load to comments.

Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May – Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.

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Scaling:
Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.

Beginner Option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 35 lb ♂ 45 lb

In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean

7 rounds of:
15 hip-back extensions
3 strict muscle-ups

Scroll for scaling options.

Compare to 140515.

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Related:
• CrossFit WOD 180717 Tips With Rory McKernan
• The GHD Hip & Back Extension
• The Strict Muscle-Up

Scaling
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups

Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups

Rest Day

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"Is Medicine Really the Answer?" CrossFit Palestine.

Post thoughts to comments.

1775

Complete as many rounds as possible in 60 minutes of:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Post rounds completed to comments.

Rest Day

"Soda Widows" - CrossFit Journal [article]

"Newspaper Censorship in America: Is this Celebrated Advice Columnist a Criminal?" by Institute for Justice.

Rest Day

Class-Action CrossFit - CrossFit Journal article [pdf] and [video]

Run When You're 25 For A Sharper Brain When You're 45 by Maanvi Singh, NPR.

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Post rounds completed to comments.

CrossFit Games Update: April 2, 2014 - [video]

Celebrating Gladiators by Andrea Maria Cecil - [article]

Rest Day

"An Answer," by CrossFit Chief Scientist, Dr. J.A. Glassman, presents a thorough, evidence-based response to the unsubstantiated claims made in the Consensus Paper on Extreme Conditioning Programs in Military Personnel by the Consortium for Health and Military Performance (CHAMP) and the American College of Sports Medicine (ACSM).

Rest Day

"Proper Bench Technique" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

"Growing Up With A Firebreather" with Mark Amundson - video [wmv] [mov]

The Home Gym with Jake Breakey - video [wmv] [mov]

Leon Boellmann, Priere a Notre-Dame.

Edgar Allan Poe - The Angel of the Odd.

"Editor's year-end picks: Celebrating 10 years of PTI, hailing CrossFit Games", ESPN Front Row.

"What Would The Iron Lady Do?" by Charles Moore, The Wall Street Journal.

Post thoughts to comments.

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Peter Egyed 24:14, Kim Malz 33:15.
Post time to comments.

"Coaching the Muscle-up" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov]

"The Kipping Pull-up" with Nadia Shatila by Again Faster Equipment - video [wmv] [mov]

"The harder I practice, the luckier I get."
- Gary Player

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Rob Orlando 19 rounds + 3 bench, Jeremy Thiel 16 rounds + 3 bench, Kristan Clever 15 rounds + 2 bench (125lb bench, 155lb squat), Jake Cutting 14 rounds + 3 squat, Russell Berger 13 rounds, Nick Lobotsky 10 rounds + 3 bench.
Post rounds completed to comments.

The CrossFit Games Open website is now live!

"Celebrating Jack Lalanne" with Chris and Maribel LaLanne, CrossFit Journal preview video [wmv] [mov]

"Butterfly Pull-up Technique with Chris Spealler and Christy Phillips - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

"A Power to Persuade" by Virginia Postrel, The Weekly Standard.

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

Compare to 091219

"The CrossFit Celebrity" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

Greg Amundson 100701 WOD - video [wmv] [mov]

"Heroes and cowards feel exactly the same fear. Heroes just react to it differently."
- Cus D'Amato, boxing trainer

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090524.

Lecture to Marines, 3rd Marine Division, Okinawa, Japan by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Lalanne Fitness CrossFit workout - video [wmv] [mov]

EVERY SECOND COUNTS Los Angeles World Premiere, CrossFit Event, Party, Celebration and Sweepstakes

Deadlift 3-2-2-2-1-1-1-1-1

Post load to comments for each set.

Rest Day

Row a record 2K.
When able,
Hang Clean 50% of bodyweight (.5BW), 21 reps
Rest only as needed
Row a 1K at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Rested only as needed
Row 500 meters at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Warm-up, of course, before beginning.

Each pass is easier than the one before except for fatigue.
Keep your faith and keep moving. Submit time for entire workout.

If you are up to the challenge, Hang Clean at 75% Body Weight

Take rest; a field that has rested gives a bountiful crop.
Ovid, BC 43-18 AD, Roman Poet

Bob Anderson's Stretching has become an industry standard on the subject of stretching.
Noted for it's utter simplicity, Stretching has just celebrated its 20th anniversary.

Jump Rope 300 jumps
Sit-up 30
Back extension 20
Walking Lunge 30 steps
Push-ups 30
Pull-ups 15

Bike 1.5 miles
Ab bench 25% BW X 25
Stiff Legged Deadlift 50% BW X 21
Deadlift 75% BW X 15
Bench-press 75% BW X 12
Upright Row 50% BW X 10

Row 1000 meters
Hollow Rock 1 min
Arch Rock 1 min
Back Squat 75% BW X 15
Push-press 50% BW X 12
Power Clean 50% BW X 10

Calculate loads (BW = body weight) before beginning.
Time entire workout. Shortest time "takes it."

"A True Warrior Never Fights Without a Purpose That is Greater Than Oneself."T. Harv Eker

Here's a great athlete celebrating one of the greatest coaches of all time while sharing
some valuable insights into coaching.
http://www.usa-gymnastics.org/publications/technique/2000/8/valueofcoach.html