Workout List
Showing 10 most recent workouts added to database. To view all workouts in database please login or signup.
Complete as many reps as possible in 12 minutes of:
2 wall walks
2 legless rope climbs
Add 1 wall walk every round.
Stimulus and Strategy:
Today, we have a gymnastics couplet with legless rope climbs and ascending wall walks.
Shoot to complete sets of 2 wall walks in 45 seconds or faster; scale the range of motion up the wall as needed, but the goal is to get inverted today. Rope climbs should be done in under 1 minute — scale by using your legs, reducing the range of motion, or substituting pull to stands. If you can, give the legless rope climbs a try, even if you can't get all the way to the top.
Intermediate option:
Complete as many reps as possible in 12 minutes of:
2 wall walks
2 rope climbs
Add 1 wall walk every round.
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 inchworm + push ups
2 pull to stands
Add 1 inchworm + push up every round.
Resources:
The Wall Walk
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Inchworm + Push-Up
Find a gym near you:
View the CrossFit map
Classification: Upper Body
Movements: Legless Rope Climb, Push Up, Rope Climb
Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
♀ 45-lb barbell
♂ 65-lb barbell
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
Classification: Total Body
Movements: Bench, Clean, Deadlift, Front Squat, Hang Power Snatch, Power Snatch, Push Press, Snatch, Squat, Sumo Deadlift, Sumo Deadlift High Pull
15-12-9 reps for load and time of:
Hang power cleans
Bar facing burpees
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.
Stimulus and Strategy:
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.
Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.
Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.
Intermediate option:
Same as Rx'd.
Beginner option:
15-12-9 reps for load and time of:
Hang power cleans
Bar facing up down + step overs
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.
Resources:
The Hang Power Clean
The Bar-Facing Burpee
The Bar-Facing Up-Down + Step-Over
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bar Facing Burpee, Burpee, Clean, Hang Power Clean, Power Clean, Sprint
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
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
Classification: Total Body
Movements: Kettlebell Swing, Run, Squat
Push press 5-5-5-5-5 reps
Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Build to a challenging set of 5 push presses, then stay at that weight for all 5 working sets.
Your working weight shouldn't lead to failure, but it should require at least 2 minutes of rest — aim for 70% or more of your 1-rep max across all 5 sets, resting 2-3 minutes between them. You can choose whether to touch and go or stop and reset between each rep, depending on your comfort level today.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Push Press
Find a gym near you:
View the CrossFit map
Classification: Upper Body
Movements: Push Press
5 rounds for time of:
200-meter run
20 air squats
20 push ups
20 lunges
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
Classification: Total Body
Movements: Air Squat, Lunge, Push Up, Run, Squat
21-15-9* reps for time of:
Clean and jerks
Echo bike calories
*Women complete 15-12-9 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Stimulus and Strategy:
Today's time domain tells you everything you need to know about this workout — it's fast! The light clean and jerks are meant to be completed in 1-3 sets across all rounds, with only brief rest breaks. Choose a load that lets you do at least 15 reps with smooth, high quality movement. The bike is low skill, low repetition, but will challenge your respiratory system — find a calorie count that lets you hold a consistent moderate to hard effort. It should feel uncomfortable, but manageable. The set of 21 shouldn't take longer than 90 seconds. Today is about moving fast and consistently, with enough clarity and control to move the barbell well.
After the workout, feel free to take 10 minutes — or until your clock hits 20 minutes — to build to a challenging but not maximal power clean and jerk.
Intermediate option:
15-12-9 reps for time of:
Clean and jerks
Echo bike calories
Women complete 12-9-6 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
15-10-5 reps for time of:
Clean and jerks
Echo bike calories
Women complete 12-8-4 Echo bike calories.
Then, at 20 minutes:
Build to a challenging power clean and jerk
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Clean and Push Jerk
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bike, Clean, Clean And Jerk, Jerk, Power Clean, Power Clean And Push Jerk, Push Jerk
On a 10-minute clock, complete:
50 burpee pull ups
75 kettlebell swings
Max burpee pull ups in the remaining time
The pull up bar should be 6 inches above the fingertips with arms extended overhead. Your score is the number of burpee pull ups completed.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Stimulus and Strategy:
Today's workout is a grind with a “rewarding” push at the end! Move through the first set of burpee pull ups and kettlebell swings as quickly as possible, then, in the remaining time, perform as many burpee pull ups as possible. Aim to complete the first set of burpee pull ups in under 6 minutes. Choose a light kettlebell load that allows you to finish the swings in under 3:30 and in 2-3 sets. You should have at least 30 seconds to complete burpee pull ups at the end of the workout. Some advanced athletes may have 3 minutes or more.
Intermediate option:
On a 10-minute clock, complete:
35 burpee pull ups
50 kettlebell swings
Max burpee pull ups in the remaining time
Fingertips should touch the pull up bar with arms extended overhead. Your score is the number of burpee pull ups completed.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
On a 10-minute clock, complete:
25 burpees
25 jumping pull ups
50 kettlebell swings
Max burpee jumping pull ups in the remaining time
Mid forearm should touch the pull up bar with arms extended overhead. Your score is the number of jumping burpee pull ups completed.
♀ 15-lb kettlebell
♂ 25-lb kettlebell
Resources:
The Burpee Pull-Up
The Kettlebell Swing
Burpee Pull-Up Tips
The Burpee
Jumping Pull-Up Progression
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Burpee, Core, Kettlebell Swing, Pull Up
Front squat 3-3-3-2-2-1-1 reps
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
Classification: Lower Body
Movements: Front Squat, Squat
Fight Gone Bad
3 rounds for max reps of:
1 minute of wall ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute
♀ 55-lb barbell, 14-lb medicine ball to a 9-foot target, and a 20-inch box
♂ 75-lb barbell, 20-lb medicine ball to a 10-foot target, and a 20-inch box
Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and stamina. The goal is to stay in constant motion while avoiding full muscular fatigue in any one movement.
Before you start, pull up your score from May 3, 2025, so you have a clear target to beat. Hold full range of motion on every movement throughout. On the rower, keep moving continuously but only push as hard as you can without dragging down your other reps — it's already your lowest rep station, so it's not worth it to go too hard there. Pick one movement you're strongest at and go all out on it for your highest score, holding moderate, steady reps. You'll rack up the biggest total by leaning hard into push presses and wall ball shots while easing off on sumo deadlift high pulls and rowing.
Intermediate option:
Same as Rx'd.
Beginner option:
3 rounds for max reps of:
1 minute of wall ball shots
1 minute of sumo deadlift high pulls
1 minute of box step ups
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute
♀ 35-lb barbell, 6-lb medicine ball to a 9-foot target, and a 12-inch box
♂ 45-lb barbell, 10-lb medicine ball to a 10-foot target, and a 20-inch box
Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips
The Box Step-Up
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bench, Box Jump, Core, Deadlift, Pull Up, Push Press, Row, Step Up, Sumo Deadlift, Sumo Deadlift High Pull, Wall Ball