CrossFit's Workout Of The Day

For time:
1,000-meter row
50 deadlifts
30 handstand push-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell should feel light and allow you to knock out larger chunks of reps. On the handstand push-ups — just like the pull-ups in Jackie — use whatever you have left in the tank to get across the finish line.

Scaling:
Reduce the loading of the barbell to maintain sets of 15 reps or more.

To reduce the complexity of the deadlift, consider performing a sumo deadlift or a dumbbell deadlift. For the handstand push-ups, consider a pike push-up, a dumbbell push press, or a standard push-up.

In case of injury or limitation, complete 2,500 meters on the Echo bike or 1,000 meters on a ski erg. For the deadlifts, consider a sumo deadlift with a kettlebell, an unloaded good morning, or a GHD hip extension. For the handstand push-ups, consider a dumbbell shoulder press with one or both arms or a push-up.

Intermediate option:
For time:
1,000-meter row
50 deadlifts
20 handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
500-meter row
40 deadlifts
20 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall immediately followed by pressing with your arms to finish the lockout.

Resources:
Rowing Technique Tips
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 35 lb
♂ 45 lb

Compare to 220808.

Post time to comments.

Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.

Intermediate option:
For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 25 lb
♂ 35 lb

Beginner option:
For time:
800-meter row
30 thrusters
20 ring rows

♀ 15 lb
♂ 25 lb

Resources:
Rowing
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Jackie: CrossFit WOD Tips

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

Jackie
For time:

1,000-meter row
50 thrusters
30 pull-ups

♀ 35 lb ♂ 45 lb

If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.

Post time to comments.
Compare 181213.

Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option
For time:

1,000-meter row
50 thrusters
30 pull-ups

♀ 22 lb ♂ 35 lb

Beginner Option
For time:

800-meter row
35 thrusters
20 assisted pull-ups

♀ 12 lb ♂ 22 lb

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Scroll for scaling options.
Post time to comments.

Compare to 150515.

Related content:
• Rowing
• The Thruster
• The Kipping Pull-Up

Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 35 lb.
Women: 22 lb.

Beginner Option
For time:
800-meter row
35 thrusters
20 assisted pull-ups

Men: 22 lb.
Women: 12 lb.

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scroll for scaling options.

Post rounds completed and dumbbell weight to comments.
Compare to 170405.

Related:
• CrossFit WOD 170405 with Brooke Wells
• The GHD Sit-up

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

Rest Day

"Separate Is Not Equal in the Marine Corps," The New York Times.

Post thoughts to comments.

27-21-15 reps for time of:
165-lb. back squats
Handstand push-ups

Post time to comments.

Freestyle Fran

45 reps of each for time:
95-lb. thrusters
Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Read “Fooling Around With Fran” to help strategize.

Post time and rep scheme used to comments.

Matt 16

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

Post time to comments.

Jackie

For time:
1,000-meter row
45-lb. thrusters, 50 reps
30 pull-ups

Post time to comments.

Compare to 130517.

Sam Briggs, 6:05 - [video]

"Athlete Emotion Project" - CrossFit Journal [photo essay]

Live coverage of the regionals begins Friday morning!

Rest Day

"Going to Haiti: Choosing Happiness" with Emily Beers, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

"Walk This Way" with Jackie Perez and Rita Benavidez - video [ipod] [mov] [720 HD] [1080 HD]

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]

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 130410.

"The Brave" with Ashley Carriveau - [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 4

For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps

Post time to comments.

"CrossFit Kids as a Physical-Education Curriculum: A Pedagogical Perspective", CrossFit Journal article [pdf]

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]

"Hamilton"

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

Post time 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:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Andrea Ager 3:40. Post time to comments.

CrossFit Tour, Big Sky, Montana, August 10th-12th - video [wmv] [mov] [HD mov]

"The Clean" with Kelly Starrett and Coach Burgener, by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD Demo with Andrea Ager, Jackie Perez, Rita Benavidez, and Erin Cianciolo - 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

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post rounds completed to comments.

"Defining Functional Movements" with Todd Widman - video [wmv] [mov]

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