CrossFit

Forging Elite Fitness

[CrossFit @CrossFit]

Workout of the Day
Saturday 260704

Eva Strong

With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 135-lb barbell
♂ 205-lb barbell

Compare to 220618.

Post time to comments.

📍CrossFit Canvas in Caldwell, Idaho

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[CrossFit @CrossFit]

Workout of the Day
Friday 260703

Ned

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

♀ Bodyweight barbell
♂ Bodyweight barbell

Compare to 141030.

Post time to comments.

📍CrossFit Orillia in Ontario, Canada

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Workout of the Day
Wednesday 260701

Jennifer

Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps

♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box

Compare to 150925.

Post rounds and reps to comments.

📍CrossFit Orillia in Ontario, Canada

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Workout of the Day
Tuesday 260630

Michael

3 rounds for time of:
800-meter run
50 GHD back extensions
50 sit-ups

Compare to 240318.

Post time to comments.

📍Joy Silva at CrossFit Boqueirao in Santos, Brazil

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[CrossFit @CrossFit]

Workout of the Day
Monday 260629

Omar

For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 130521.

Post time to comments.

📍CrossFit Bison in Midland Park, New Jersey

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[CrossFit @CrossFit]

Workout of the Day
Saturday 260627

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

📍2022 CrossFit Games

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Read the complete article, "The Sickness-Wellness-Fitness Continuum: Building Your Hedge Against Decrepitude," by Stephane Rochet, CF-L3, on https://t.co/QGhUPGQny9. ➡️ https://t.co/30G5sjwa3M

[CrossFit @CrossFit]

When someone asks you why you’re doing this work — why you’re squatting heavy, grinding through conditioning, tracking your food — here’s the real answer: You're building a buffer for the future.

You’re creating the capacity to recover from injury, to survive accidents, to build a hedge against the sickness and decrepitude that come with aging and inactivity.

You might not feel like you need this hedge yet because maybe you’re young and healthy and fine, but you’re making deposits into an account you’ll desperately need when you’re 70 or 80 or 90. And the deposits you make now are worth way more than the ones you’ll try to make later.

The person who trained consistently from 35 to 75 has an unbelievable capacity at 75. The person who starts training at 70 is playing catch-up in a losing game.

[CrossFit @CrossFit]

Workout of the Day
Friday 260626

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

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

📍CrossFit Orillia in Ontario, Canada

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Workout of the Day
Wednesday 260624

30-20-10 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

📍CrossFit Orillia in Ontario, Canada

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Workout of the Day
Tuesday 260623

Deadlift 5-5-5-5-5 reps

Compare to 260128.

Post loads to comments.

📍CrossFit Orillia in Ontario, Canada

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Workout of the Day
Monday 260622

On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max freestanding shoulder taps

5:00-10:00:
200-meter run
Max skin-the-cats

10:00-15:00:
200-meter run
Max L pull-ups

15:00-20:00:
200-meter run
Max deficit push-ups

♀ 2-inch deficit
♂ 4-inch deficit

Post reps to comments.

📍2025 CrossFit Games Teens Division

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[CrossFit @CrossFit]

Workout of the Day
Saturday 260620

For time:
1,600-meter sled drag with a barbell front-rack carry

Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.

♀ 95-lb barbell and 95-lb sled
♂ 135-lb barbell and 135-lb sled

Post time to comments.

📍 Level 1 Certificate Course at CrossFit Saurus in São Paulo, Brazil

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[CrossFit @CrossFit]

Workout of the Day
Friday 260619

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

Compare to 250211.

Post loads to comments.

📍CrossFit Orillia in Ontario, Canada

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Read the full article, "Why Intensity Is the One Thing You Can't Train Around," on https://t.co/QGhUPGQny9. ➡️ https://t.co/j4l6hFrnpa

[CrossFit @CrossFit]

One of the most damaging trends in fitness content right now is the idea that as you get older, you should do less — stop sprinting, avoid heavy lifting, skip the hard workouts. It sounds like caution. It’s actually the opposite of helpful.

Removing intensity from your training as you age is a path to deconditioning. It’s a path toward depending on other people for the things you currently do yourself. Squatting, deadlifting, sprinting, doing hard workouts — these are not things to phase out. They’re things to scale intelligently and keep doing. The weights come down. The mechanics stay sound. The intensity stays.

Because if you can’t sprint in training, you can’t sprint in life. And life will ask you to sprint — chasing a kid, hiking with a pack, playing a pickup game, handling an emergency. The training exists to make sure you’re ready when it does.

#CrossFit

[CrossFit @CrossFit]

Workout of the Day
Wednesday 260617

Gwen

15-12-9 reps for load of:
Clean and jerks

Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets.

Compare to 250114.

Post load to comments.

📍Diablo CrossFit in Pleasant Hill, California

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Workout of the Day
Tuesday 260616

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

Post time to comments.

📍CrossFit Krypton in Chesapeake, Virginia

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[CrossFit @CrossFit]

Workout of the Day
Monday 260615

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.

📍CrossFit Orillia in Ontario, Canada

#CrossFit #WorkoutoftheDay

[CrossFit @CrossFit]

Workout of the Day
Saturday 260613

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.

📍2022 CrossFit Games

#CrossFit #WorkoutoftheDay