CrossFit's Workout Of The Day

Andi

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell

Compare to 260429.

Post your time to the comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. We last completed this workout in April, so you have an opportunity see if you can improve your time.

Go for large sets from start to finish — ideally opening with at least 20 reps, then several sets of 15, never dropping below 10. If you're unable to hit that stimulus, reduce load or volume as needed.

In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to earn that load for the workout. Don't mistake the light loads as an invitation to go as prescribed when that's not normally your approach — choose an easy load and move faster instead.

With a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain full range of motion through all movements, and don't be surprised if you need to slow down at some point to clean up your technique.

Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat

Find a gym near you:
View the CrossFit map

For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today we have a hard workout bookended by 800-meter runs. Shoot to push hard on each run, maintaining a fast pace through the second effort to bring it all home.

Choose a load that allows for larger kettlebell swing sets with no more than two breaks per round. Try to go unbroken on the squats.

Intermediate option:
For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
For time:
400-meter run
21 Russian kettlebell swings
21 kettlebell goblet squats
15 Russian kettlebell swings
15 kettlebell goblet squats
9 Russian kettlebell swings
9 kettlebell goblet squats
400-meter run

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Resources:
The Kettlebell Swing
The Kettlebell Goblet Squat
The Russian Kettlebell Swing

Find a gym near you:
View the CrossFit map

5 rounds for time of:
200-meter run
20 air squats
20 push-ups
20 lunges

Post time to comments.

Stimulus and Strategy:
Today's workout is simple but challenging, regardless of your ability level. Some of you may have done it at the 2026 CrossFit Owners and Coaches Conference in the park.

If you're proficient with the movement, challenge yourself to move at a very fast pace from the start and hang on. Expect the squat-and-lunge combination to fatigue your legs more than you might anticipate — these movements will make the runs harder too, so try to hold a steady, consistent pace. The push-ups may end up being the toughest part when performed with great mechanics and full range of motion. Be strategic about how you manage your reps: break them up before muscular failure sets in, and use short rest breaks.

Intermediate option:
5 rounds for time of:
200-meter run
20 air squats
10 push-ups
20 lunges

Beginner option:
5 rounds for time of:
200-meter run
10 air squats
10 push-ups from the knees
10 lunges

Resources:
Running | Falling Forward
The Air Squat
The Push-Up
The Lunge
Push-Up From the Knees

Find a gym near you:
View the CrossFit map

Front squat 3-3-3-2-2-1-1 reps

Compare to similar on 260707 and 260408.

Post loads to comments.

Stimulus and Strategy:
Today's the day to lift heavy relative to your capacity. It's a session that demands full focus and attention on every set. Check back on your most recent heavy front squat days from April 8 and July 7 to help navigate today's weight, or if you know a recent 1-rep-max front squat, aim for 75% or more of that number. If you did yesterday's workout, expect today's legs to reflect it — don't be discouraged if the weight feels lighter than usual. Start a new set every 3 minutes so you get plenty of rest between lifts; if you don't need that much recovery, go heavier, as long as your mechanics hold up. Newer athletes should lighten the load and prioritize quality reps over chasing heavier numbers.

Intermediate option:
Same as Rx'd

Beginner option:
Front squat 5-5-5-5-5-5-5 reps

Resources:
The Front Squat

Find a gym near you:
View the CrossFit map

2026 Community Cup Workout 4

2 rounds for time of:
150 double-unders
100 air squats
50 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Welcome to the fourth workout of the 2026 Community Cup, created by Corey Waltz from Iron House CrossFit. If you're signed up for the Community Cup, perform the variation for your level — this year, you're also welcome to compete at a level above your own if you choose. If you're not signed up, scale the workout to fit your needs and capacity.

This is a longer, stamina-based effort. Aim for a smooth, constantly moving pace from start to finish. Dumbbell loading should be light to moderate, allowing at least 10 reps every time you pick it up. Advanced athletes not signed up for the Community Cup can challenge themselves with a heavier dumbbell.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
2 rounds for time of:
75 double-unders OR 225 single-unders
100 air squats
50 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for time of:
50 single-unders
50 air squats
25 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Double-Under
The Air Squat
The Dumbbell Power Snatch
The Single-Under

Find a gym near you:
View the CrossFit map

2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max chest-to-bar pull-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max handstand push-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max dumbbell goblet squats

Rest 1 minute

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post total reps to comments.

Stimulus and Strategy:
Today, you'll take on an interval-style workout with a focus on higher-skill gymnastics at a fast pace. Push hard on each run to give yourself as much time as possible with each gymnastics movement. Plan to finish each run in under 2 minutes, so you have 1 minute or more for max reps of each gymnastics movement. The dumbbell loading should be light enough to hang on to it for the entire remaining time in the interval. Once you get through all 3 sets, start back at the beginning and move through each 3-minute AMRAP again.

Intermediate option:
2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max pull-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max pike push-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max dumbbell goblet squats

Rest 1 minute

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for total reps:
On a 3-minute clock:
200-meter run
20 ring rows

Rest 1 minute

On a 3-minute clock:
200-meter run
20 push-ups from the knees

Rest 1 minute

On a 3-minute clock:
200-meter run
20 dumbbell goblet squats

Rest 1 minute

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Running | High Knees and Butt Kickers
The Kipping Chest-to-Bar Pull-Up
The Kipping Handstand Push-Up
The Dumbbell Goblet Squat
The Kipping Pull-Up
The Pike Push-Up
The Ring Row
The Push-Up From the Knees

Find a gym near you:
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Snatch 2-2-2-2-2-2-2 reps

Compare to 260105 or 260309.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Look back at Jan. 5 and March 9 to compare with similar heavy snatch day numbers. You may regrip between reps. Build to a heavy double across 7 sets. If you miss a lift, reduce the load and make the needed corrections before building back up.

Spend time in your warm-up working on the squat snatch. If you need to switch from a power snatch to a squat snatch as the weight increases, this can be a challenging transition without practice.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Snatch
The Power Snatch

Find a gym near you:
View the CrossFit map

Community Cup Workout 3

For total reps:
As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max power snatches

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max overhead squats

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max squat snatches

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

♀ 95-lb barbell
♂ 135-lb barbell

Post reps to comments.

Stimulus and Strategy:
Welcome to the third workout of the 2026 Community Cup, programmed by Austin Begiebing and Justin Cho of CrossFit Milpitas. If you're signed up for the Community Cup, perform the variation for your level. Remember, this year you can choose to compete in a level above your own. If you're not signed up, scale the workout to fit your needs and capacity.

This is an interval-style effort. Aim to have at least 1 minute to complete max reps in each interval. Choose a moderate barbell load that allows for quick singles — advanced athletes may be able to perform touch-and-go reps.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
For total reps:
As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max power snatches

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max overhead squats

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max squat snatches

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

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For total reps:
As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC power snatches

Rest 2 minutes

As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC overhead squats

Rest 2 minutes

As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC squat snatches

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

Resources:
Shuttle Run Tips
The Kipping Toes-to-Bar
The Power Snatch
The Overhead Squat
The Squat Snatch
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

For time:
50 pull-ups
50 hang squat cleans
50-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a chipper of higher-volume reps for three movements. Get ready for some conflicting pulling movement demands across all three. Shoot to finish the pull-ups, hang squat cleans, and row each in under 5 minutes. Find a light hang squat clean load that allows you to complete sets of at least 10 reps throughout the entire workout.

Intermediate option:
For time:
30 pull-ups
50 hang squat cleans
50-calorie row

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
30 jumping pull-ups
30 hang squat cleans
30-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Pull-Up
The Hang Squat Clean
Rowing
Jumping Pull-Up Progression

Find a gym near you:
View the CrossFit map

LGOP (Little Groups of Paratroopers)

In teams of 2-4, 2 rounds for time of:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps)

♀ 75-lb barbell and a 35-lb plate
♂ 115-lb barbell and a 45-lb plate

Post time to comments.

Stimulus and Strategy:
Today, we have a fun partner/team workout to honor our nation's paratroopers. Learn more about the 82nd Airborne Association. As soon as you start to slow down, switch out and let someone else go to work. Each piece of this workout has significance to the U.S. Army airborne forces:

1940 is the date of the birth of the U.S. Army airborne forces.
48 is the number of original parachute test platoon volunteers.
250 is for the 250-foot jump towers.
509 is for the 509th Parachute Infantry Battalion.
101 is symbolic of the 101st Airborne Division.
11 is symbolic of the 11th Airborne Division.
82 is symbolic of the 82nd Airborne Division.

Grab a few friends and get after it!

Intermediate option:
In teams of 2-4, 2 rounds for time of:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps)

♀ 65-lb barbell and a 25-lb plate
♂ 95-lb barbell and a 35-lb plate

Beginner option:
In teams of 2-4, 2 rounds for time of:
1,200-meter run (together)
125 air squats (split reps)
24 burpees (split reps)
400-meter run with one plate (together, share the plate)
50 push presses (split reps)
11 ring rows (each athlete)
40 power cleans (split reps)

♀ 35-lb barbell and a 10-lb plate
♂ 45-lb barbell and a 15-lb plate

Resources:
Running | Partner Falling Drill
The Air Squat
The Burpee
The Push Press
The Kipping Pull-Up
The Power Clean
The Ring Row
Learn More

Find a gym near you:
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Community Cup Workout 2

The CrossFit Total

1-rep-max back squat
1-rep-max press
1-rep-max deadlift

Compare to 220810.

Post loads to comments.

Stimulus and Strategy:
Welcome to the second workout of the 2026 Community Cup — a throwback to the 2007 CrossFit Games. If you're signed up for the Community Cup, perform the variation for your level. Remember, this year you can choose to compete in a level above your own. If you're not signed up, scale the workout to fit your needs and capacity.

Today is benchmark heavy day: a heavy 1-rep back squat, shoulder press, and deadlift.

If you're signed up for the Community Cup, pay attention to the competition format. At "3, 2, 1 … go," you'll have up to three attempts to establish your 1-rep-max squat, resting as much as needed between attempts. You cannot take more than three attempts, and you're not required to take all three. Then establish a 1-rep-max press, followed by a 1-rep-max deadlift, using the same format.

If you're not signed up, take as much time as you need to find your heavy lifts. Start with a couple of 3- to 5-rep sets in each lift before moving to singles and finding your max for the day. Aim for the heaviest lift possible in each movement today — around 85% or more of your 1-rep-max. Plan strategic jumps in load to optimize your effort and preserve energy for all three lifts.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Back Squat
The Shoulder Press
The Deadlift
CrossFit Total Demo From 220810

Find a gym near you:
View the CrossFit map

3 rounds for time of:
800-meter run
15 overhead squats

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a spin on the classic benchmark workout Nancy, with longer runs and heavier loading. Push the pace on the run efforts, while still ensuring you can get to the barbell and right to work. Aim to finish each run in under 4:30. Choose a moderately heavy load that's challenging — one that may allow you to go unbroken to start but will likely require breaking the reps into 2-3 sets. Consider 10/5, 8/7, or even 5/5/5 as possible rep schemes, with minimal rest between sets.

Intermediate option:
3 rounds for time of:
600-meter run
15 overhead squats

♀ 75 lb
♂ 105 lb

Beginner option:
3 rounds for time of:
400-meter run
10 overhead squats

♀ 35 lb
♂ 45 lb

Resources:
Running | Change in Support Drill
The Overhead Squat

Find a gym near you:
View the CrossFit map

For time:
2 muscle-ups
2 back squats
4 muscle-ups
4 back squats
6 muscle-ups
6 back squats
8 muscle-ups
8 back squats
6 muscle-ups
6 back squats
4 muscle-ups
4 back squats
2 muscle-ups
2 back squats

♀ 155 lb
♂ 225 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet of a higher-skill gymnastics movement and moderate-to-heavy back squats. Aim to complete your first set of muscle-ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle-ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.

Intermediate option:
For time:
1 muscle-up
2 back squats
2 muscle-ups
4 back squats
3 muscle-ups
6 back squats
4 muscle-ups
8 back squats
3 muscle-ups
6 back squats
2 muscle-ups
4 back squats
1 muscle-up
2 back squats

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats

♀ 45 lb
♂ 65 lb

Resources:
The Kipping Muscle-Up
The Back Squat
The Ring Row
Foot-Assisted Ring Dip Scaling Tips

Find a gym near you:
View the CrossFit map

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench press
¾-bodyweight squat cleans

Compare to 241118.

Post time in comments.

Stimulus and Strategy:
Today's workout is a classic CrossFit benchmark, nicknamed "the three bars of death." Look back at Nov. 18, 2024, to compare your most recent score for Linda. The earlier rounds are a bit of a grind — go unbroken where you can, and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare for the next round. This effort carries a high volume of weightlifting at a moderate load. Reduce the loads and/or cut some of the early rounds to bring down the total volume. If you're able, use a spotter on the bench presses — this is purely a safety consideration. If you can't find a spotter, don't push to failure; break before you think you need to.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight squat cleans

Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bench presses
Squat cleans

♀ 65-lb deadlift, 55-lb bench press, and 35-lb squat clean
♂ 95-lb deadlift, 75-lb bench press, and 45-lb squat clean

Resources:
The Deadlift
The Bench Press
The Squat Clean
The Linda Workout

Find a gym near you:
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2009 CrossFit Games Event 5

3 rounds for time of:
30 wall-ball shots
30 low-hang squat snatches

♀ 45-lb barbell and a 14-lb medicine ball to a 9-foot target
♂ 75-lb barbell and a 20-lb medicine ball to a 10-foot target

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet of conflicting movement patterns. These two movements are purposefully paired to cause muscular fatigue, forcing you to rest. The loading isn't the issue here; it's the redundancy in the movement patterns. Back in 2009, this was a devastating workout, and to this day, it still packs a punch. The low-hang position means the barbell should stay anywhere below the knee on each rep. Scale the loading of each movement so you can maintain consistent sets of 10 or more reps.

Intermediate option:
3 rounds for time of:
25 wall-ball shots
25 low-hang squat snatches

♀ 35-lb barbell and a 10-lb medicine ball to a 9-foot target
♂ 55-lb barbell and a 14-lb medicine ball to a 10-foot target

Beginner option:
3 rounds for time of:
20 wall-ball shots
20 hang power snatches

♀ 25-lb barbell and a 6-lb medicine ball to an 8-foot target
♂ 35-lb barbell and a 10-lb medicine ball to a 9-foot target

Resources:
The Wall-Ball Shot
Low-Hang Squat Snatch Tips
The Hang Power Snatch
2009 CrossFit Games Event 5: Women
2009 CrossFit Games Event 5: Men

Find a gym near you:
View the CrossFit map

Front squat 3-3-3-3-3 reps

Compare to 260120.

Post heaviest load to comments.

Stimulus and Strategy:
Today you'll build to a 3-rep-max front squat, heavy relative to your capacity. Check Jan. 20 for your most recent 3-rep effort as a reference. Let your jumps in load be guided by effort, feel, and movement quality — make larger jumps when things feel smooth, smaller jumps with longer rests if you're struggling early. Newer athletes should keep loads lighter and prioritize sound mechanics. Heavy is the goal, but movement quality always comes first.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Front Squat

Find a gym near you:
View the CrossFit map

Ned

7 rounds for time of:
11 back squats
1,000-meter row

♀ Bodyweight barbell
♂ Bodyweight barbell

Compare to 141030.

Post time to comments.

Stimulus and Strategy:
Today, we honor Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

This long workout will challenge both your endurance and stamina. Aim to complete the row in 5 minutes or less each round. Scale the distance to stay within that time domain, or cap each row at 5 minutes.

Choose a moderate back squat load that allows you to complete most, if not all, sets in under a minute. While the weight may feel manageable early on, be mindful that the combination of repeated rowing efforts and accumulating fatigue will make the back squats increasingly demanding as the workout progresses. Focus on maintaining a steady pace throughout and avoid the temptation to push too hard in the early rounds. Consistency will pay off over the course of this longer effort.

Intermediate option:
7 rounds for time of:
11 back squats
800-meter row

♀ ¾-body weight barbell
♂ ¾-bodyweight barbell

Beginner option:
5 rounds for time of:
11 back squats
400-meter row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Back Squat
Rowing
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

For time:
5,000-meter run

Compare to 250507.

Post time to comments.

Stimulus and Strategy:
Today is a monostructural benchmark — a 5K run! Pacing is everything in a 5K. Resist the urge to go out too fast. Instead, settle into your rhythm during the first 800 meters and build from there. Your legs may still be feeling the effects of yesterday’s rope climbs and hang squat cleans, so we’ll make sure to get them loosened up during the warm-up.

Regardless of your goal, focus on maintaining a consistent pace throughout the run or executing a negative split by starting slightly slower and finishing faster. Avoid the common mistake of sprinting the first half of the workout only to fade significantly in the second half. Consistency and patience early on will set you up for a strong finish.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 20-minute clock:
Run for distance

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill

Find a gym near you:
View the CrossFit map

For time:
15 hang squat cleans
5 rope climbs to 15 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

Post time to comments.

♀ 105-lb barbell
♂ 155-lb barbell

Stimulus and Strategy:
Today’s workout is a descending-ladder couplet of hang squat cleans and rope climbs. Expect a serious grip challenge. The goal is to move efficiently and maintain a steady pace, with most athletes aiming to finish in 10 minutes or less, with faster athletes approaching the 6-minute mark.

Choose a moderate load for the hang squat cleans that allows you to complete each round in no more than 3 sets. Whether you are experienced with rope climbs or still developing the skill, spend time on the rope during your warm-up and use the opportunity to refine your technique. Select a variation that appropriately challenges your current ability while allowing you to maintain consistency throughout the workout.

Intermediate option:
For time:
15 hang squat cleans
5 rope climbs to 12 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
15 hang squat cleans
5 pull-to-stands
12 hang squat cleans
4 pull-to-stands
9 hang squat cleans
3 pull-to-stands

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Hang Squat Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Modified Rope Climb: Pull-to-Stand

Find a gym near you:
View the CrossFit map

Back squat 5-5-5-5-5 reps

Compare to 250211.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day. Make sure all 5 sets are true working sets that challenge you and build strength. Ideally, each set should be at least 80% of your 1-rep max or a load that feels moderately heavy. Use your most recent heavy back squat as a reference point when determining today’s weights. You may build to a heavy set across the working sets, but every set should feel challenging. Newer athletes should use lighter loads and continue prioritizing sound mechanics. Heavy is the goal today, but movement quality should always come first. Only increase the load as much as proper technique allows.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Back Squat

Find a gym near you:
View the CrossFit map

5 rounds for time of:
800-meter run
50 air squats
30 GHD sit-ups

Post time to comments.

Stimulus and Strategy:
Get ready for a long grind with today’s triplet. The three movements all demand varying degrees of hip flexion and extension. You’ll run, squat, and perform sit-ups, with each movement contributing to heavy legs and fatigued hip flexors as the workout progresses. The total volume is high: two-and-a-half miles of running, 250 air squats, and 150 GHD sit-ups. Aim to keep each run effort under 4 minutes; scale as needed to stay within that time domain. And remember — there are 5 rounds. Try to finish the air squats in under 2 minutes and the sit-ups in 90 seconds or less. If you are not regularly accumulating volume on the GHD, consider reducing the reps and shortening the range of motion.

Intermediate option:
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit-ups to parallel

Beginner option:
3 rounds for time of:
400-meter run
20 air squats
15 AbMat sit-ups

Resources:
Running | Pulling and Foot Tapping
The Air Squat
The GHD Sit-Up
GHD Sit-Up Progression
The AbMat Sit-Up

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For time:
100 overhead squats

Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.

The double-unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.

Intermediate option:
For time:
100 overhead squats

Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
50 overhead squats

Every minute, starting at 0:00, complete 10 single-unders. Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor. . ♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Double-Under
The Single-Under

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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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For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell

Post total time to comments.

Stimulus and Strategy:
Today’s workout is an ascending-load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.

Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.

Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell

Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar

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For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and 24-inch box

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is an interval-style effort with built-in rest, allowing for high intensity in each round. Push to maintain a hard pace on the sit-ups, box jump-overs, and squat cleans throughout. Choose a box height and load that let you move consistently and get right into the next rep without hesitation. Aim to hold larger sets on the toes-to-bars today, but avoid hitting failure too early. Use the 3-minute rest to recover as much as possible so you can attack the pace again at the start of each round.

Intermediate option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

♀ 65-lb barbell and a 16-inch box
♂ 95-lb barbell and 20-inch box

Beginner option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
12 AbMat sit-ups
9 box jump-overs
6 squat cleans
Max plank hold in remaining time

Rest 3 minutes between rounds.

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and 16-inch box

Resources:
The AbMat Sit-Up
Box Jump-Over Variations
The Squat Clean
The Kipping Toes-to-Bar
Plank Hold Variations

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Brian

3 rounds for time of:
5 rope climbs to 15 feet
25 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 120515.

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Stimulus and Strategy:
Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3.

Be sure to log your Brian score in the CrossFit mobile app!

Intermediate option:
3 rounds for time of:
3 rope climbs to 12 feet
20 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
3 rounds for time of:
5 pull-to-stands
15 back squats

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Modified Rope Climb
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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On a 1:30 clock, complete 6 rounds for max calories of:
20 alternating single-leg squats
Max-calorie bike

Rest 1:30 between rounds.

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is an interval-based effort featuring single-leg squats and max calories on the bike. Take advantage of the one-to-one work-to-rest ratio and push to sprint through each interval. Aim to complete the single-leg squats in 45 seconds or less each round so you have at least 45 seconds to accumulate max calories on the bike. Push hard on the bike and embrace the leg burn.

Intermediate option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 alternating single-leg squats to a target
Max-calorie bike

Rest 1:30 between rounds.

Beginner option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 reverse lunges
Max-calorie bike

Rest 1:30 between rounds.

Resources:
The Single-Leg Squat
The Rogue Echo Bike
Single-Leg Squat Scaling
The Reverse Lunge

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Back squat 5-5-3-3-1-1-1 reps

Compare to similar 251020 and 250211.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 7 sets are heavy enough to be actual working sets that will get you stronger. All sets should ideally be at least 80% of your 1-rep max or a load that feels moderately heavy. Look at your most recent heavy back squat day to help gauge your loads in today's effort. Today, you can build to a heavy single over the course of 7 working sets, but all sets should be challenging. Newer athletes can stick to sets of 3 reps at lighter loads and continue practicing sound mechanics. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.

Intermediate option:
Same as Rx'd.

Beginner option:
Back squat 3-3-3-3-3-3

Resources:
The Back 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

Compare to 251125.

Post your rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a classic benchmark. Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance. There are two ways to get a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation. To hit the stimulus, plan to complete a round in less than 90 seconds for the majority of the workout. Reduce volume to as few as 3 pull-ups, 6 push-ups, and 9 air squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next. Advanced athletes with the capacity for completing 20+ rounds of this workout should consider wearing a vest. Be sure to record today's score and scaling options used to reference for retests and similar workouts throughout the year.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 20 minutes, complete:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Strict Banded Pull-Up
The Hand-Elevated Push-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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