CrossFit's Workout Of The Day
Friday 240607
CrossFit Service Cup, Workout 1
For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups
♀ 65 lb
♂ 95 lb
Time cap: 20 minutes
Compare to 221221.
Post time or reps to comments.
Scaling:
Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.
This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.
Intermediate option:
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups
♀ 45 lb
♂ 65 lb
Beginner option:
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups
♀ 35 lb
♂ 45 lb
Resources:
The Kipping Pull-up
The Thruster
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Tuesday 231107
Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean
Post time to comments.
Compare to 211122.
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.
Scaling:
This is a long Hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.
Intermediate option:
25 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb ball, 125-lb clean
♂ 20-lb ball, 185-lb clean
Beginner option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean
♀ 6-lb ball, 55-lb clean
♂ 10-lb ball, 75-lb clean
Wednesday 221221
Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups
♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 161118.
Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups
♀ 22 lb ♂ 35 lb
Friday 180720
Rest Day
"Liver cancer death rates rise 43 percent in U.S., CDC reports," Chicago Tribune.
Post thoughts to comments.
Tuesday 180220
Havana
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Post rounds completed to comments.
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
Related:
• CrossFit WOD 180220 Tips With Rory McKernan
• The Power Clean
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
Sunday 170910
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Post time to comments.
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Related content:
• CrossFit WOD 170910 Tips With Rory McKernan
• The Double-Under
• The Kipping Pull-up
• The Air Squat
Friday 170609
Related content:
• CrossFit WOD 170609 With James Hobart
• The Back Squat
Thursday 170216
Behind-the-neck jerk 1-1-1-1-1-1 reps
Push jerk 10-8-6-4-2 reps
Post loads to comments.
Related content:
• CrossFit WOD 170216 With Adrian Bozman
• Tia Does Mainsite Workout 170216
• Jerk (behind the head) Demo
• Push Jerk Demo
Friday 161118
Daniel
For time:
50 pull-ups
400-meter run
95-lb. thrusters, 21 reps
800-meter run
95-lb. thrusters, 21 reps
400-meter run
50 pull-ups
Post time to comments.
Compare to 140318.
Saturday 151226
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate
Post rounds completed to comments.
Wednesday 141217
5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards
Post time to comments.
Compare to 100424.
Providing Praise With E.C. Synkowski - [video]
"Riding the Trail to Confidence" with Kevin Littwin - [video]
Saturday 140906
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats
Post rounds completed to comments.
Saturday 140809
Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Post rounds completed to comments.
Compare to 080712.
Overhead position in the press with Bethanie Giardina - [video]
Brandon Cunningham sets the American Record for the 500-m row with a 1:17.2 - [video]
Wednesday 140716
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
Post rounds completed to comments.
From single-unders to double-unders with Matt Lodin - [video]
Monday 140324
Complete as many rounds as possible in 20 minutes of:
115-lb. push press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps
Post rounds completed to comments.
Compare to 110101.
Tuesday 140318
For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups
Post time to comments.
Compare to 090917.
CrossFit Belltown: The Old Curiosity Shop - CrossFit Journal video [ipod] [mov] [HD mov]
Saturday 140215
Rest Day
Daniel Rodriguez Keeps Winning - CrossFit Journal video [ipod] [mov] [HD mov]
For the Love of Physics with Walter Lewin, YouTube.
Wednesday 131127
Rest Day
"Daniel Rodriguez's Big Win" by Chris Cooper, CrossFit Journal article [pdf]
"Amputee gymnast is back on mat, cancer-free" with Kate Foster, The Today Show.
Thursday 130822
"Dobogai"
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
Post time to comments.
Saturday 130518
2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
Post loads to comments.
Jason Khalipa, Neal Maddox and Austin Stack on training together - video [wmv] [mov] [HD mov]
Thursday 120830
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.
WOD Demo with Shaun Eagen - video [wmv] [mov] [HD mov]
Wednesday 120829
"The Rowing Sprint Start" with Shane Farmer, by Again Faster Equipment - CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Zack Height - video [wmv] [mov] [HD mov]
Check out this "custom workout designed exclusively for MHP X-Fit" by Daniel "Boomsausce" Tyminski - YouTube video
Saturday 120505
2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.
"Pull-up Mechanics" with Kelly Starrett - video [wmv] [mov]
WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]
"Confidence is contagious; so is lack of confidence"
- Vince Lombardi
Sunday 120318
Three rounds for time of:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents
Post time to comments.
"Box Tour: CrossFit Vengeance" with Bryan and Rachel Edwards, CrossFit Journal preview video [wmv] [mov]
"Stimulus-Space-Response" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Danielle Hale - video [wmv] [mov] [HD mov]
"A man who has committed a mistake and doesn't correct it is committing another mistake."
- Confucius
Saturday 120114
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Danielle Dionne: 5, 20, 7, 9, 14 = 55, Alex Browning: 7, 17, 8, 11, 8 = 51. Jeff Jenkins: 4, 16, 5, 6, 12 = 43, Leah Fae Cochran: 6, 15, 5, 5, 8 = 39.
Post Tabata score for each exercise to comments and total for final score.
Compare to 101011.
"Anybody Can Do Anything" with Maddy Thomas, CrossFit Journal preview video [wmv] [mov]
More info on the CrossFit Kids The Gauntlet competition, January 28-29, 2012, at the LA Expo - video [wmv] [mov]
WOD Demo with CrossFit Balance - video [wmv] [mov]
"Bringing CrossFit to ESPN" by Ben Cafardo, ESPN Front Row.
"I grew up to have my father's looks, my father's speech patterns, my father's posture, my father's opinions and my mother's contempt for my father."
- Jules Feiffer
Saturday 111112
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.
Compare to 041015.
"CrossFit Makes You Better" with Jeremy Howe and Nicky Muller, CrossFit Journal preview video [wmv] [mov]
"Design, Build, Teardown, Repeat: Day 3" by Rogue Fitness - video [wmv] [mov]
Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] [mov]
WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]
Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]
"Why Kids Can't Search" by Clive Thompson, Wired.
Friday 111104
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.
Post time to comments.
"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Talayna Fortunato's 2:26 Fran - video [wmv] [mov]
WOD Demo from the CrossFit Level 1 Certificate Course at CrossFit Reston - video [wmv] [mov]
WOD Demo with Valley CrossFit by Again Faster Equipment - video [wmv] [mov]
Laurie Galassi and Danielle Edmundson on today's WOD - video [wmv] [mov]
Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]
"Why Good Writers Avoid Adverbs and Adjectives" by Kim H Peres.
Tuesday 110927
Rest Day
"CrossFit Origins: An Interview With Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
"Shoulder Mobility" with Coach Mike Burgener - video [wmv] [mov]
Richard Strauss, French Horn Concert No. 2.
Oscar Wilde - We Are Made One with What We Touch and See.
"There Will Be Oil" by Daniel Yergin, The Wall Street Journal.
Post thoughts to comments.
Friday 110826
Rest Day
"The Hollow-Body Position: Part 2" with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Standing block chop with Kurtis Bowler, Matt Chan and Rory McKernan - video [wmv] [mov]
Home Gym with Daniel Frankel - video [wmv] [mov]
Anton Bruckner, Symphony No. 4 Mvmt 1, Mvmt 2, Mvmt 3, Mvmt 4.
"The Billionaire King of Techtopia" by Jonathan Miles, Details.
Post thoughts to comments.
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