CrossFit's Workout Of The Day

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench presses
Chest-to-bar pull-ups

♀ Bodyweight barbell
♂ Bodyweight barbell

Post time and load to comments.

Stimulus and Strategy:
Today’s workout is a classic push-pull combination and a good old-fashioned pump session. The movement pairing should create minimal interference, allowing you to transition smoothly from one exercise to the next. Choose a bench press load that lets you complete your reps in no more than 2 sets. That said, if you do not have a spotter, do not push to failure on any set. Be smart and rerack the barbell as needed. Aim to complete the chest-to-bar pull-ups in 1-2 sets. Advanced athletes who can maintain unbroken kipping chest-to-bar pull-ups and finish within the intended time domain may opt for strict chest-to-bar pull-ups instead.

Intermediate option:
For time:
10 bench presses
5 chest-to-bar pull-ups
9 bench presses
5 chest-to-bar pull-ups
8 bench presses
4 chest-to-bar pull-ups
7 bench presses
4 chest-to-bar pull-ups
6 bench presses
3 chest-to-bar pull-ups
5 bench presses
3 chest-to-bar pull-ups
4 bench presses
2 chest-to-bar pull-ups
3 bench presses
2 chest-to-bar pull-ups
2 bench presses
1 chest-to-bar pull-up
1 bench press
1 chest-to-bar pull-up

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

Beginner option:
8-7-6-5-4-3-2-1-1-1 reps for time of:
Bench presses
Ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Bench Press
The Kipping Chest-to-Bar Pull-Up
The Ring Row

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2012 Regionals, Event 2

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

♀ 135-lb barbell
♂ 225-lb barbell

Post time to comments.

Compare to 120428.

Stimulus and Strategy:
Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.

Stay smooth and controlled on the single-leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.

Intermediate option:
For time:
2,000-meter row
30 alternating single-leg squats
30 hang cleans

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
For time:
1,000-meter row
50 alternating reverse lunges
30 hang cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Reverse Lunge

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Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-ups
2 push presses
3 strict pull-ups
3 push presses
Etc.

♀ 105-lb barbell
♂ 155-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a couplet of strict pull-ups and push presses. As fatigue builds, focus on maintaining full range of motion on both movements. Expect the strict pull-ups to become increasingly challenging due to muscular fatigue, so stay disciplined with your sets early on. The barbell loading should be moderate and allow you to complete most sets unbroken. Use the pre-workout lift to help determine the appropriate weight for today. On the push presses, keep a vertical torso and a quick turnaround in the dip and drive to generate speed on the barbell.

Intermediate option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-up
2 push presses
3 strict pull-up
3 push presses
Etc.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 ring row
1 push press
2 ring rows
2 push presses
3 ring rows
3 push presses
Etc.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Strict Pull-Up
The Push Press
The Ring Row

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For time:
1,000-meter run
200-meter row
800-meter run
400-meter row
600-meter run
600-meter row
400-meter run
800-meter row
200-meter run
1,000-meter row

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural grind with alternating run and row intervals — 3,000 meters of running and 3,000 meters of rowing total. The run distances descend while the row distances ascend. Pace this conservatively early on. The opening 1,000-meter run and the closing 1,000-meter row should not be all-out efforts. Each run/row pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes. Transitions matter. On both the run and the row, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down. On the row, drive with the legs and avoid over-pulling with the arms.

Intermediate option:
Same as Rx'd.

Beginner option:
For time:
800-meter run
200-meter row
600-meter run
400-meter row
400-meter run
600-meter row
200-meter run
800-meter row

Resources:
Running | Falling Forward
Rowing

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Laura

With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 105-lb barbell
♂ 155-lb barbell

Compare to 210213.

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

Plan to move through each round with your partner, splitting the reps as needed. One athlete works while the other rests. Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets. The row should take no longer than 3 minutes, and the burpees should take no longer than 2 minutes each round. Scale the loading and volume as needed so both partners can complete at least half of the reps for each movement every round. If you’re unable to complete the workout with a partner, perform it solo.

Be sure to log your Laura score in the CrossFit app!

Intermediate option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 80-lb barbell
♂ 125-lb barbell

Beginner option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
20-calorie row
15 burpees
10 power cleans

One person works at a time.

♀ 45-lb barbell
♂ 55-lb barbell

Resources:
Rowing
The Lateral Burpee Over the Rower
The Power Clean
CrossFit Hero and Tribute Workouts

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Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. If you’ve got a 14/20-lb vest or body armor, wear it.

Compare to 250526.

Post time to comments.

Stimulus and Strategy:
Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Visit the Murph Challenge site to learn more and support the Murph Foundation. This workout was named in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you think this work may take longer than 60 minutes to complete, consider removing the vest and/or reducing the volume. Scale the pull-ups to complete 5 reps in 1-2 sets with ease. If this is a challenge, scale the volume or substitute with ring rows or jumping pull-ups. Scale push-up and squat volume to allow for continued movement. Most athletes will opt for 5-10-15 reps for 20 rounds. If you plan to do 10-20-30 reps for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout. Be sure to log your Murph score in the CrossFit app!

Intermediate option:
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. Head out for the second run no later than 25 minutes.

Beginner option:
For time:
800-meter run
Then,
10 rounds of:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then,
800-meter run

Head out for the second run no later than 20 minutes.

Resources:
Pose Running Drills | Lean and Pull
The Kipping Pull-Up
The Push-Up
The Air Squat
Murph Hero Workout
CrossFit Hero and Tribute Workouts

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For time:
10 deadlifts
20 pull-ups
30 wall-ball shots
40 box jumps
1,000-meter row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

♀ 185-lb barbell, 20-inch box, and 14-lb medicine ball to a 9-foot target
♂ 275-lb barbell, 24-inch box, and 20-lb medicine ball to a 10-foot target

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper that will challenge the entire body, with the lower-body fatigue really stacking up as you move through the workout. Expect the deadlifts to be demanding, but aim to complete them with no more than one break. Try to finish each set of pull-ups in 90 seconds or less.

The wall-ball shots will tax the legs and shoulders, so focus on maintaining larger sets and completing all reps in under 2 minutes. The box jumps may become the most challenging movement, especially after the other elements of the workout. Settle into a consistent, steady pace and aim to complete each set in under 3 minutes.

Row at a hard but controlled pace that still allows for a quick transition into the second set of box jumps. If the row will take longer than 4:30 to complete, consider scaling the distance.

Intermediate option:
For time:
10 deadlifts
15 pull-ups
30 wall-ball shots
40 box jumps
800-meter row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts

♀ 125-lb barbell, 20-inch box, and 10-lb medicine ball to a 9-foot target
♂ 185-lb barbell, 24-inch box, and 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
10 deadlifts
15 ring rows
20 wall-ball shots
25 box step-ups
500-meter row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts

♀ 45-lb barbell, 12-inch box, and 6-lb medicine ball to an 8-foot target
♂ 65-lb barbell, 12-inch box, and 10-lb medicine ball to a 9-foot target

Resources:
The Deadlift
The Kipping Pull-Up
The Wall-Ball Shot
The Box Jump
Rowing Technique Tips
The Ring Row
The Box Step-Up

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3 rounds for time of:
25 ring dips
10 kettlebell Turkish get-ups
25 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today's workout is a fun, shoulder-heavy workout with the combination of pushing, pulling, and pressing overhead. Aim to complete ring dips and pull-ups in 4 sets or fewer each round. Take your time on each rep of the Turkish get-ups, and ensure you maintain a locked-out arm overhead. Try to use the pull-ups as a brief reprieve from the tricep fatigue caused by the ring dips and the Turkish get-ups. As this workout goes on, prioritize maintaining the same full range of motion you had at the beginning of the workout.

Intermediate option:
3 rounds for time of:
18 ring dips
10 kettlebell Turkish get-ups
18 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
3 rounds for time of:
12 foot-assisted ring dips
10 dumbbell Turkish get-ups
12 ring rows

Switch arms as desired on the Turkish get-ups.

♀ 5-lb dumbbell
♂ 10-lb dumbbell

Resources:
The Ring Dip
Kettlebell Turkish Get-Up Tips
The Kipping Pull-Up
The Butterfly Pull-Up
The Dumbbell Turkish Get-Up

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Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 221229.

Post time to comments.

Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.

Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo

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For time:
2,000-meter row

Compare to 241230.

Post time to comments.

Stimulus and Strategy:
Today, you'll push the limits with a 2,000-meter row time trial. Hit this one with an all-out effort! Look at your last 2K row test, and use that time to gauge how you’ll approach today’s workout. Plan to push the pace with all you’ve got while also maintaining sound mechanics. Find and hold a sustainable pace for the first 6 minutes, then speed up at the end. Those performing the workout as prescribed should target somewhere between 1:45-2:30/500 meters.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
Rowing Technique Tips
Rowing | Faults and Fixes
Rowing Body Position Tips

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For time:
40-calorie row
15 muscle-ups
40-calorie row
10 muscle-ups
40-calorie row
5 muscle-ups

Post time to the comments.

Stimulus and Strategy:
Today's workout is a movement redundant couplet. Expect upper-body pulling and hip flexor fatigue on the rower to challenge your muscle-up sets. Emphasize long legs on the muscle-up to ensure an efficient kip. Push the pace on the rower as you are able; however, be sure to maintain legs before arms to avoid blowing up before getting to the rings. Perform sets on the rings that limit your chance of reaching failure. Consider fast sets of 2-5 reps, depending on your capacity. If necessary, use the rower as a place to recover and focus on your leg drive, sitting up tall, and breathing.

Intermediate option:
For time:
40-calorie row
15 low-ring or jumping muscle-ups
40-calorie row
10 low-ring or jumping muscle-ups
40-calorie row
5 low-ring or jumping muscle-ups

Beginner option:
For time:
30-calorie row
15 low-ring transitions
30-calorie row
10 low-ring transitions
30-calorie row
5 low-ring transitions

Resources:
Rowing Body Position Tips
The Kipping Muscle-Up
The Low-Ring Muscle-Up
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

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For time:
21 L pull-ups
42 thrusters
18 L pull-ups
36 thrusters
15 L pull-ups
30 thrusters
12 L pull-ups
24 thrusters
9 L pull-ups
18 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Post time to comments.

Stimulus and Strategy:
This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.

Intermediate option:
For time:
12 strict pull-ups
30 thrusters
9 strict pull-ups
24 thrusters
6 strict pull-ups
18 thrusters
3 strict pull-ups
12 thrusters
1 strict pull-up
6 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
15 ring rows
15 thrusters
12 ring rows
12 thrusters
9 ring rows
9 thrusters
6 ring rows
6 thrusters
3 ring rows
3 thrusters

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The L Pull-Up
The Thruster
The Strict Pull-Up
The Ring Row

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2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Post time to comments.

Stimulus and Strategy:
This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.

Intermediate option:
2 rounds for time of:
15 shuttle runs
25 toes-to-bars
15 shuttle runs
15 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Beginner option:
2 rounds for time of:
5 shuttle runs
25 hanging knee raises
5 shuttle runs
15 ring rows

One shuttle run is 25 feet out and 25 feet back.

Resources:
Shuttle Run Tips
The Kipping Toes-to-Bar
The Strict Pull-Up
The Kipping Hanging Knee Raise
The Ring Row

Find a gym near you:
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Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest-to-bar pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest-to-bar pull-ups

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Chest-to-Bar Pull-Up
The Ring Row

Find a gym near you:
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Topsy

Complete as many rounds and reps as possible in 25 minutes of:
3 muscle-ups
8 thrusters
17-calorie row

♀ 75-lb barbell
♂ 115-lb barbell

Compare to 250627.

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.

This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping muscle-ups
8 thrusters
17-calorie row

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Muscle-Up
The Thruster
Rowing Technique Tips
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Scaling
CrossFit Hero and Tribute Workouts

Find a gym near you:
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For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box

Stimulus and Strategy:
Today’s effort is two descending rep-scheme efforts with a 5-minute rest between each. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Intermediate option:
For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 75/85/95-lb barbell and a 20-inch box
♂ 115/125/135-lb barbell and a 24-inch box

Beginner option:
For time:
12 hang power cleans, first weight
9/12-calorie row
9 hang power cleans, second weight
7/9-cal row
6 hang power cleans, third weight
5/6-calorie row

Rest 5 minutes

12 box jumps
9/12-calorie row
9 box jumps
7/9-calorie row
6 box jumps
5/6-calorie row

♀ 35-lb barbell and an 8-inch box
♂ 45-lb barbell and a 12-inch box

Resources:
The Hang Power Clean
Rowing Technique Tips
The Box Jump

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For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a mix of longer monostructural efforts, while moving a moderate to heavy barbell. The loading of the barbell should be moderate and allow you to complete your set of 21 in 2 sets or less, but try to move at a smooth pace and push for unbroken reps. If available, take the barbell from a rack. If you are taking the barbell from the floor, consider using a weight you can safely get from the ground to your back rack. If you are uncomfortable transferring the barbell to the back rack, a front squat is a great alternative. For the row, move at a consistent pace, remember to breathe, and focus on your stroke rate. A manageable stroke rate will help you stay locked in and ready for your next set of back squats. If you want to push the pace, increase your stroke rate.

Intermediate option:
For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing | Body Position Tips
Rowing Stroke Rate Tips With Shane Farmer
The Back Squat

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Open Workout 18.1

Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 180223.

Post total reps completed to comments.

Stimulus and Strategy:
Today’s workout is Open Workout 18.1. In 2018, the men's and women's high scores were 15+ rounds (487 reps for men and 452 reps for women), and the average score in 2018 was about 9 rounds for both men and women. The trick to this workout lies in rowing just fast enough to complete the work quickly without burning out. Scale the toes-to-bars to hanging knee raises or lying leg raises on the floor to finish each round's reps in under 90 seconds. Perform 5 dumbbell hang clean and jerks on each arm, ideally selecting a load that allows you to finish each round in 1 minute or less. That said, even if you can't hit the target score, consider performing this workout Rx'd as long as you can maintain sound mechanics and are up for the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (chest level)
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (waist level)
10 single-dumbbell hang clean and jerks*
8/10-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Kipping Toes-to-Bar
Single-Arm Dumbbell Hang Clean and Jerk Cycling
Rowing Technique Tips
The Kipping Hanging Knee Raise

Find a gym near you:
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3 rounds for time of:
5 wall walks
25 chest-to-bar pull-ups
100 double-unders

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a bodyweight triplet. Push the pace as you are able, but be cautious of “hitting the wall.” Pace yourself on the wall walks and chest-to-bar pull-ups, if needed. Pushing to failure on these movements can leave you resting for longer than you’d like. Consider manageable reps that allow you to move through each one of your rounds in 6 minutes or less.

Intermediate option:
3 rounds for time of:
3 wall walks
20 pull-ups
60 double-unders

Beginner option:
3 rounds for time of:
3 inchworms + a push-up from the knees
15 ring rows
60 single-unders

Resources:
The Wall Walk
The Kipping Chest-to-Bar Pull-Up
The Double-Under
The Kipping Pull-Up
The Inchworm + Push-Up From the Knees
The Single-Under

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Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time and total strict pull-ups to the comments.

Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.

Intermediate option:

Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
30 AbMat sit-ups
30 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:

Pre- and post-workout accessory:*
Max ring rows

Feet should be directly underneath the rings.
*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
250/300-meter row
15 AbMat sit-ups
15 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Strict Pull-Up
The Ring Row
Rowing Body Position Tips
The AbMat Sit-Up
The Dumbbell Power Snatch

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2 rounds for time of:
40/50-calorie row
40 burpees
30 knees-to-elbows

Post time to the comments.

Stimulus and Strategy:
Today, we have a longer workout that will test your consistency and challenge you to maintain efficient movement. Aim to maintain a consistent row pace, keeping the arms long and focusing on the leg drive. Steady wins the race on burpees today — just keep chipping away at those reps.

Intermediate option:
2 rounds for time:
40/50-calorie row
40 burpees
30 knees-to-chests

Beginner option:
2 rounds for time:
20/30-calorie row
20 burpees
10 hanging knee raises

Resources:
Rowing
The Burpee
The Kipping Knees-to-Elbows
The Kipping Hanging Knee Raise

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2 rounds for time of:
20/25-calorie row*
30 single-leg squats
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This workout will challenge endurance and lower-body stamina with a variety of unilateral movements. Expect the movement redundancy to lead to a substantial amount of lower-body muscular fatigue. On the rower, plan to move at a steady pace to complete each set in under 2 minutes. The single-leg squats will likely be the most demanding part of this workout. Expect the step-ups to be time-consuming. The goal is working at a consistent pace and trying to complete each set of 90 reps in under 4:30.

Intermediate option:
2 rounds for time of:
20/25-calorie row*
20 single-leg squats, hook behind the heel
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Beginner option: 2 rounds for reps of:
2-minute max-calorie row
2-minute max reverse lunges
2-minute max-calorie row
2-minute max box step-ups

Perform no more than 30 reverse lunges in each interval.

♀ 12-inch box
♂ 18-inch box

Resources:
Rowing
The Single-Leg Squat
The Box Step-Up
Single-Leg Squat Scaling

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30-24-18-12-6 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today, we have a longer-duration triplet. Aim to complete the first set in 6 minutes or less. Stay smooth on this one — none of the movements should stop you in your tracks, and with the descending rep scheme, aim to keep the pace up. Choose a dumbbell loading that allows you to complete at least 15 reps to start.

Intermediate option:
24-18-12-6-3 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Rowing Technique Tips
The Lateral Burpee Over the Rower
The Dumbbell Power Snatch
The Burpee
The Dumbbell Hang Power Snatch

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On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps strict handstand push-ups

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps strict ring dips

Rest 90 seconds

Post reps to comments.

Stimulus and Strategy:
Today’s workout consists of pulling and pressing intervals. The goal is to finish each row in 1 minute or less and have around 30 seconds to perform the strict pressing movement. The one-to-one work-to-rest ratio should allow for just enough rest and an opportunity to push the pace on each row.

Scaling:
Reduce the distance on the row.

To reduce the complexity of the strict handstand push-ups, decrease the range of motion by placing one or two AbMats or mats underneath your head. For the strict ring dips, perform foot-assisted ring dips.

In case of injury or limitation, for the row, perform a 200-meter run or 500/700-meter Echo bike. For the strict handstand push-ups, perform pike push-ups or seated dumbbell shoulder presses. For the strict ring dips, perform bench or box dips or banded tricep press-downs.

Intermediate option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps pike push-ups with feet on a box

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-m row
Max-reps foot-assisted ring dips

Rest 90 seconds

Beginner option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps dumbbell shoulder presses

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps bench or box dips

Rest 90 seconds

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
On the strict handstand push-ups, as soon as the head touches the floor, drive through your palms, squeeze your belly tight, tuck your chin, and push your head through your arms.

Resources:
Rowing | Faults and Fixes
The Strict Handstand Push-Up
The Strict Ring Dip
The Pike Push-Up
Foot-Assisted Ring Dip Scaling Options
The Dumbbell Shoulder Press

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Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
20 wall-ball shots
20 pull-ups

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps to the comments.

Stimulus and Strategy:
Today's workout is a triplet. Manage your pace on the rower to maintain consistent sets on the wall-ball shots and pull-ups. Aim to complete the wall-ball shots in two sets or fewer. For the pull-ups, don’t push to failure too soon. If necessary, consider smaller sets and quicker breaks.

Scaling:
Reduce the loading of the medicine ball. Reduce the reps of each exercise.

To reduce the complexity of wall-ball shots, lower the height of the target. For the chin-over-bar pull-ups, perform jumping pull-ups.

In case of injury or limitation, perform the calories on any machine available. For the wall-ball shots, perform dumbbell thrusters. In case of a limitation, perform medicine-ball front squats or medicine-ball push presses to a target. For the chin-over-bar pull-ups, perform ring rows.

Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
15 wall-ball shots
10 pull-ups

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Beginner option:
Complete as many rounds and reps as possible in 16 minutes of:
10-calorie row
10 wall-ball shots
10 ring rows

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 9-foot target

Coaching cues:
As your pull-ups begin to fatigue, focus on the back swing of your kip. Whether you are performing a kipping or a butterfly pull-up, the more you can press down in the back swing, the less pulling will be required to get your chin over the bar.

Resources:
Rowing Technique Tips
The Wall-Ball Shot
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

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Complete as many rounds and reps as possible in 10 minutes of:
10 chest-to-bar pull-ups
10-calorie Echo bike

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a couplet and gives Fran vibes. Expect your legs to get gassed by the bike, and at some point, your arms will reach stamina failure/fatigue. Manage your pace on the bike to allow yourself a chance to breathe and get oxygen into your system. Manage your reps on the pull-ups — don’t push yourself to failure too soon. Instead, consider smaller sets, like 5/5 or 4/3/3, with quick breaks.

Scaling:
Reduce the repetitions of each movement.

To reduce the complexity of the chest-to-bar pull-ups, decrease the range of motion.

In case of injury or limitation, for the chest-to-bar pull-ups, perform jumping pull-ups or ring rows. For the Echo bike, choose any available machine.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
8 pull-ups
8-calorie Echo bike

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6 jumping pull-ups
6-calorie Echo bike

Rest 30 seconds after each set.

Coaching cues:
On the chest-to-bar pull-ups, consider placing your hands slightly wider on the pull-up bar than normal. This will reduce the range of motion and make it easier to get your chest to the bar.

Resources:
The Kipping Chest-to-Bar Pull-Up
Rogue Echo Bike
The Kipping Pull-Up
Jumping Pull-Up Progression

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Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Toes-to-bars
Minute 4: Rest

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a choose-your-own-adventure style effort. Push hard for the entire minute with each exercise if you are looking for a challenge. Otherwise, manage your pace with each exercise and adjust accordingly based on your ability to recover.

Scaling:
Reduce the loading of the dumbbell. Reduce the time you are working during each minute. To reduce the complexity of the toes-to-bars, decrease the range of motion. In case of injury or limitation, for the dumbbell hang clean-to-overheads, perform single-arm Russian kettlebell swings. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Knees-to-chests
Minute 4: Rest

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Hanging knee raises
Minute 4: Rest

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maximize efficiency and cycle rate with the dumbbell, focus on receiving the dumbbell at the shoulder in a partial squat. Then, as you stand up with speed, take the dumbbell overhead.

Resources:
Rowing | Body Position Tips
Single-Arm Dumbbell Hang Power Clean
Single-Arm Dumbbell Shoulder-to-Overhead
The Kipping Toes-to-Bar
Hanging Knee Raise | Kipping

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Mary

Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Post rounds completed to comments.

Compare to 220726.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and continues to build off of the previous two weeks. Mary is Cindy’s older sister, metaphorically speaking. The pressing and squatting elements are more challenging, and there is an increase in pull-up volume. If you can perform one or all three movements as prescribed, you should attempt this effort as Rx’d. Manage your reps in each round. Don’t push to failure too early, remember to breathe, and take breaks as needed.

Scaling:
Reduce the overall duration of the workout. Reduce the reps of the pull-ups.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the single-leg squats, perform these to a target, such as a box or a bench. For the pull-ups, perform jumping pull-ups or ring rows.

In case of injury or limitation, for the handstand push-ups, perform dumbbell shoulder presses. For the single-leg squats, perform reverse lunges or air squats. For the pull-ups, perform foot-assisted pull-ups or bent-over dumbbell rows.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 push-ups to a 24-inch box
10 air squats
15 ring rows

Coaching cues:
For the single-leg squats, focus on letting your chest lean over the thigh of the leg you are squatting on.

Resources:
The Kipping Handstand Push-Up
The Single-Leg Squat
The Kipping Pull-Up
The Pike Push-Up
Single-Leg Squat | Scaling
Push-Up Tips
The Air Squat
The Ring Row

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For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.

In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine-ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push-up for each rep.

Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms

♀ 35 lb
♂ 45 lb

Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.

Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm

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Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 180102.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and plays off of last week’s Cindy effort. Use Cindy, as well as any previous Angie attempts, to help you navigate today. This chipper should push your muscular stamina while being metabolically taxing. If you have never completed this workout before, the pull-ups and push-ups are the bulk of the work. Try to avoid any one exercise taking more than 8 minutes.

Scaling:
Reduce the repetitions of each movement.

To reduce the complexity of the movements, perform jumping pull-ups, push-ups from your knees, feet-anchored sit-ups, and air squats to a target.

In case of injury or limitation, perform ring rows in place of pull-ups, push-ups with your hands on a 30-inch box, a 2- to 3-minute plank hold (accumulated) in place of sit-ups, and lunges or low box step-ups for the squats.

Intermediate option:
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner option:
For time:
50 ring rows
50 push-ups from the knees
50 sit-ups
50 squats

Coaching cues:
For the sit-ups, touch your shoulder blades and hands on the floor at the bottom of the rep. At the top, get your shoulders in front of your hips.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat

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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post round and reps to the comments.

Compare to 240214.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of motion in the pursuit of more reps and rounds. Be sure to perform quality, full range of motion repetitions. Newer athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Scaling:
Reduce the overall duration of the workout.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform them from your knees. For the air squats, reduce the range of motion and squat to a target.

In case of injury or limitation, for the pull-ups, perform a foot-assisted pull-up or ring row. For the push-ups, perform the reps with your hands on a 30-inch box. For the air squats, consider reverse lunges or low box step-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring rows
6 push-ups with hands on a 30-inch box
9 air squats

Coaching cues:
When you are performing the air squats, think about gripping the floor with your toes and screwing your feet into the floor.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row
The Cindy Workout

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