Rest Day

The 2024 Age-Group Semifinal has come to a close.

The top masters from the Age-Group Semifinal will advance to the Masters CrossFit Games by Legends to determine who will be crowned the division champions. The Masters CrossFit Games will take place from Aug. 29-Sept. 1, 2024, at the Birmingham Jefferson Convention Center in Birmingham, Alabama.

The top 30 boys and 30 girls in each teenage division will advance from Semifinals to the Teenage CrossFit Games by Pit Teen Throwdown from Aug. 30 - Sept. 1, to determine who will be crowned the division champions. The event will be hosted in Kalamazoo and Three Rivers, Michigan.

See the full list of 2024 Masters and Teenage CrossFit Games qualifiers now at Games.CrossFit.com.

Featured photo:
Taken by Charlotte Foerschler at the 2023 CrossFit Games.

Rest Day

Today is a rest day, which alters our cadence from previous weeks in preparation for the next four days of Quarterfinals workouts.

If you are signed up for Quarterfinals, good luck! Be sure to check the CrossFit Games website for the official rules, standards, and submission deadlines. Work hard and have fun!

If you are not signed up, this is an opportunity to work out, cheer on the community, and witness the hard work and dedication so many of you have put in year after year.

Following the Quarterfinals workouts, we will rest on Monday, Thursday, and Sunday before returning to our regular three-days-on, one-day-off, two-days-on, one-day-off schedule. Buckle up and get ready to have some fun.

Find a gym near you:
View the CrossFit map

Featured photo:
Triple River CrossFit in Three Rivers, Michigan

For max reps:
Tabata bike calories
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata bike calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Post total calories/reps for each exercise to comments.

Scaling:
All athletes should be able to perform today’s tabata intervals. Go hard and accumulate as much work as possible throughout all 24 intervals.

10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.

Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back

Rest Day

Post thoughts to comments.

10 rounds for time of:

3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 161219.

Rest Day

"The NCAA Is Running Out Of Excuses On Brain Injuries," Dead Spin.

Post thoughts to comments.

Miron

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Post time to comments.

Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."

Łucki is survived by his wife and son.

Related content:
• CrossFit WOD 170430 With Brooke Wells
• The Back Squat
• The Deadlift

Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Post time for each round to comments.

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

Related content:
• CrossFit WOD 170119 With Pat Sherwood
• Fallen But Never Forgotten
• Sprint Posture Drills

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 140620.

Hollywood

For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km

Post time to comments.

Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.

Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.

He is survived by his wife, Kate; and sons, Jake and Billy.

Rest Day

"Embarrassing fail mid-erection as the landmark Kings Cross Coca-Cola sign is rebuilt," News.com.au.

Post thoughts to comments.

Rest Day

"Post-Traumatic Stress Disorder: Finding Purpose Through CrossFit" - CrossFit Journal [video]

"How New York City's Steep Cigarette Taxes Create Crime and Grow Big Government" by A. Barton Hinkle.

Post thoughts to comments.

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

Post loads to comments.

The Arms Race and Olympic Lifting - CrossFit Journal article [pdf]

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 120729.

The Story in Asia - [video]

Rest Day

The Barber and the Barbell - CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

The Missing by Lisbeth Darsh - CrossFit Journal article [pdf]

Watch archived coverage from Regional Week 3.

2014 Regional Event 4

21-15-9-6-3 reps for time of:
Strict handstand push-ups
195-lb. front squats
Burpees

Post time to comments.

American Kettlebell Swing with Jeff Martone - video [ipod] [mov] [HD mov]

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

Deadlift 1-1-1-1-1 reps

Post loads to comments.

"Minarets and Muscle-Ups" by Bryan Anderson, CrossFit Journal article [pdf]

Sub 3 Minutes with Chad Mackay - video [ipod] [mov] [HD mov]

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

Compare to 130415.

Rich Froning and Rory McKernan do today's workout - video [ipod] [mov] [HD mov]

From the Vault:
WOD Demo with Dave Leys, May, 2007 - [video]
WOD Demo with Greg Amundson, September, 2007 - [video]

Rest Day

"Offline, Episode 2: Should Women Serve in Combat?" with host Russell Berger, CrossFit Journal video [ipod] [mov] [HD mov]

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Post time to comments.

Compare to 111120.

"Five Essential O-Lift Drills" by Bob Takano, CrossFit Journal article [pdf]

Rest Day

"To Be a SEAL" with Mario Lanza, CrossFit Journal video [wmv] [mov] [HD mov]

"Nicho Is Ready" - [video]

Five rounds for time of:
5 Back squats
10 GHD sit-ups

Tanya Wagner 3:51 at 175 lbs, Josh Wagner 4:04 at 275 lbs.
Post time and loads to comments.

"Coaching Tools for Running: Part 4" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Tanya and Josh Wagner - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

Post times to comments.

"The Coach's Prep Course Experience" with Azadeh Boroumand, CrossFit Journal video [wmv] [mov] [HD mov]

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

Rest Day

"A CrossFit Love Story" with Bob Brown, CrossFit Journal video [wmv] [mov] [HD mov]

"Serving a Community in Crisis" by Emily Beers, CrossFit Journal article [pdf]

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Post time to comments.

"A Short Running Lesson With Dr. Nicholas Romanov, Part 1: Falling Position" CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Hood River by Again Faster Equipment - video [wmv] [mov] [HD mov]

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments.

Compare to 100911.

The 2012 Reebok CrossFit Games begin airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST.

"CrossFit Games Behind the Scenes: Friday, Part 2" free CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Nikki Warnek and Jordan Troyan - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Three rounds for time of:
Row 500 meters
Run 400 meters

Post times to comments.

"Behind the Scenes at Pendleton", free CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with CrossFit PB by Again Faster Equipment - video [wmv] [mov] [HD mov]

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 100626.

"Simple Nutrition: Part 5" with E.C. Synkowski Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Brick CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov]

"The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force. "
-Andre Maurois

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.

Compare to 110322.

"Simple Nutrition" with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

"I not only use all the brains that I have, but all that I can borrow."
- Woodrow Wilson