Community-Driven

CrossFit


Workout
Of The Day

In Gym

In Gym: "Nancy" five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. At Home: “Nancy at Home” five rounds for time: 400m run –or– 100x mountain climber 20x single-arm overhead lunge –or– 20x lunge jump


Workout
Of The Day

In Gym

In Gym: for time: 200m farmer's carry @ 110/70-lbs. 30x strict ring dip 100x double under 90-second L-sit hold (on rings) 100x double under 30x ring dip 200m farmer's carry At Home: for time: 400m run 30x strict dip option 100x lateral hop 2' v-sit 100x lateral hop 30x strict dip option 400m run


Workout
Of The Day

In Gym

In Gym: snatch pull + hang snatch @ warm-up weights 1-1-1-1-1 Begin each round every minute. snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes. snatch pull 3-3-3 @ 115% of heaviest snatch Begin each round every two minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or-- standing long jump then, five rounds, every 60-90 seconds: 5-10x object deadlift –or– single-leg romanian deadlift, per side


Workout
Of The Day

In Gym

In Gym: as many rounds as possible in 15 minutes: 3x rope climb, 15-ft. 12x box jump, 24/20" platform 12x wall ball At Home: as many rounds as possible in 15 minutes: 3-6x challenging pulling option 12x squat jump 12x single-arm thruster --or-- burpee


Workout
Of The Day

In Gym

In Gym: for time: 21-15-9 push jerk @ 135/95-lbs. burpee then, take 10 minutes to build up to a heavy push jerk single (from the rack). At Home: for time: 21-15-9 object push press --or-- 2x staggered grip pushup burpee


Workout
Of The Day

In Gym

In Gym: every minute, on-the-minute, for 5 minutes: 1 power clean + 1 front squat @ warm-up weights squat clean 2-2-2-2-2-2 Begin each round every 2.5 minutes. three rounds, every two minutes: 5 heavy front squat *from the rack* At Home: six rounds, every two minutes; rest amply between rounds: option #1: 3-9 heavy clean option option #2: 5-8 heavy object front squat --or-- 10 squat jump + 5-8 heavy object press --or-- 5-8 atomic pushup


Workout
Of The Day

In Gym

In Gym: as many repetitions as possible in 5 minutes: 50x air squat max chest-to-bar pull-up --rest one minute-- as many repetitions as possible in 5 minutes: 50x box step-up, 24/20" platform max toes-to-bar --rest one minute-- as many repetitions as possible in 5 minutes: max calorie row At Home: as many repetitions as possible in 5 minutes: 50x air squat max pull-up option --rest one minute-- as many repetitions as possible in 5 minutes: 50x box step-up --or-- lunge max pike-up --rest one minute-- as many repetitions as possible in 5 minutes: 50x air squat max distance run --or-- cardio option --or-- plank up down


Workout
Of The Day

In Gym

In Gym: "Everything But The Bagel 2" as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: "Everything But The Bagel 2" as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x single-arm dumbbell/object thruster –or– squat drop 20x pushup


Workout
Of The Day

In Gym

In Gym: "Ice Spice" four rounds for time: 21x burpee 15x hang power snatch @ 115/75-lbs. 9x overhead squat At Home: "Ice Spice" four rounds for time: 21x burpee 15x object single-arm snatch --or-- squat jump. 9x single-arm overhead lunge --or-- 18x lunge


Workout
Of The Day

In Gym

In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes. then, practice handstand walking for 10 minutes. At Home: as many rounds as possible in 15 minutes: 20x weighted sit-up --or-- strict sit-up 20x seated object shoulder press --or-- atomic pushup 15x pushup


Workout
Of The Day

In Gym

"Zombieland: Double Tap" in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the team accrues the total number of repetitions together. The one-mile run occurs with both athletes running together (each athlete does a mile). Note: If it is raining, the workout will be modified to: "Zombieland: Rain Edition" in teams of two, for time: 70x clean @ 110/70-lbs. 40x burpee with dumbbell hold* 70x thruster 40x burpee with dumbbell hold 10x legless rope climb, 12 feet 3200m row** *One partner works on the dumbbells at a time while the other partner holds his or her dumbbells. **Partners will alternate every 400m until they reach the total distance. At Home: "Zombieland: Home Edition" for time: 35x dumbbell/object clean –or– 50x superman, 1-second pause at top 50x weighted lunge –or– 75x reverse lunge 35x thruster –or– 50x squat 50x weighted lunge –or– 75x reverse lunge 20x strict pull-up –or– sheet row –or– 80x bodyweight renegade row 200x jumping jack


Workout
Of The Day

In Gym

In Gym: every minute, on-the-minute, for 10 minutes: 2 snatch balance then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier +70x mountain climber as many burpees as possible in remaining time


Workout
Of The Day

In Gym

In Gym: "Anise" three rounds for time: 15x chest-to-bar pull-up 21x push press @ 115/75-lbs. At Home: “Anise" three rounds for time: 15x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 21x object push press --or-- pushup


Workout
Of The Day

In Gym

In Gym: “Rosemary Spice” as far as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up At Home: “Rosemary Spice” as far as possible in 20 minutes: 5 rounds cardio complex 75x weighted lunge or lunge option 4 rounds cardio complex 55x weighted lunge or lunge option 3 rounds cardio complex 35x weighted lunge or lunge option 2 rounds cardio complex 15x weighted lunge or lunge option **1 cardio complex = 10 no pushup burpee + 20 skips in place**


Workout
Of The Day

In Gym

In Gym: “Marjoram Spice 2” four rounds for time: 20x box jump, 24/20" platform 200m run @ 20/14-lbs. 15x toes-to-bar At Home: “Marjoram Spice” four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar


Workout
Of The Day

In Gym

In Gym: “Oregano Spice 2” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power snatch, the second seven minutes are 2x overhead squat, and finally, the last seven minutes are 2x snatch. At Home: "Oregano Spice" Complete 21 minutes, every minute, on-the-minute---where the first seven minutes are 5-9x dumbbell/object hang power snatch (max vertical jump), the second seven minutes are 5-7x dumbbell/object front squat (or squat jump), and finally, the last seven minutes are 10-12x dumbbell/object power snatch (single-leg romanian deadlift).


Workout
Of The Day

In Gym

In Gym: “Cardamom Spice 4” as many rounds as possible in 15 minutes: 50-foot handstand walk --or-- 4x wall climb 200m run then, five sets for quality: 5x strict dip option (bodyweight, banded, or weighted) At Home: “Cardamom Spice 3” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup 200m run --or-- (8x squat jump + 8x squat drop)


Workout
Of The Day

In Gym

In Gym: push jerk 3-3-3-3-3-3 Begin each round every three minutes. then, alternating double tabata (16 rounds of 20 seconds of work & 10 seconds of rest) odd rounds: push press @ 95/65-lbs. even rounds: barbell bent-over row At Home: as many rounds as possible in 13 minutes: 5x object shoulder press --or-- atomic pushup 5x object push press --or-- staggered grip pushup 30-second plank hold


Workout
Of The Day

In Gym

In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds. At Home: “Allspice” six two-minute rounds, resting exactly one minute between rounds: 10x object squat –or– 20x squat 20x lunge jump max mountain climbers in remaining time.


Workout
Of The Day

In Gym

In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only At Home: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go dumbbell/object power clean –or– 10x inchworm 5x synchro burpee 55x jumping jack, partner one only 5x synchro burpee 55x jumping jack, partner two only


Workout
Of The Day

In Gym

In Gym: “Chocolate Spice 2” for time: 100x squat 100x pushup 100x sit-up 50x strict pull-up At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber


Workout
Of The Day

In Gym

In Gym: as many rounds and repetitions as possible in 12 minutes: 3-6-9-12-15… strict sit-up wall ball @ 20/14-lbs., 10/9-ft. target then, practice strict muscle-ups --or-- strict pull-ups for 15 minutes. At Home: In Gym: as many rounds and repetitions as possible in 12 minutes: 3-6-9-12-15… strict sit-up object single-arm thruster --or-- squat jump


Workout
Of The Day

In Gym

In Gym: “Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge @ 70/55-lbs. 20x true strict bodyrow 25x push press @ 95/65-lbs. Compare results to September 30, 2023. At Home: “Baby Spice” two rounds for time: 25x object swing –or– standing long jump 20x lateral burpee 50x object goblet lunge –or– 100x lunge 20x dip variation 25x object press –or– atomic pushup


Workout
Of The Day

In Gym

In Gym: for time: 50x double under 40x deadlift @ 155/105-lbs. 50x double under 20x hang power clean 50x double under 40x deadlift 50x double under At Home: for time: 50x lateral hop 30x object deadlift --or-- 2x superman 50x lateral hop 20x object devil's press --or-- 2x burpee 50x lateral hop 30x object deadlift --or-- 2x superman 50x double under


Workout
Of The Day

In Gym

In Gym: for time: 40-30-20-10 toes-to-bar step-up @ 50/35-lbs., 24/20" platform At Home: for time: 40-30-20-10 weighted sit-up --or-- strict sit-up weighted lunge/step-up --or-- 3/2x lunge


Workout
Of The Day

In Gym

In Gym: back squat 5-5-5-5-5-5 *Begin each round every four minutes. then, three rounds for quality: 10x thruster @ ⅓ to ½ heaviest back squat weight 15x barbell good morning @ 95/65-lbs. At Home: four rounds, rest amply between rounds: 10-16x Bulgarian split squat –or– reverse lunge 10x dumbbell/object squat + max squat hold (unweighted) then, "Ab domination" four rounds for quality: 10-15x straddle v-up 20-30x hollow rock


Workout
Of The Day

In Gym

In Gym: as many repetitions as possible in 15 minutes: 5x (burpee pull-up) 250m row - Add 5 (burpee pull-ups) each round. --rest two minutes-- then, take 10 minutes to establish a bench press heavy single. At Home: as many repetitions as possible in 15 minutes: 5x burpee 5x renegade row 40x mountain climber - Add 5 burpees and 5 renegade rows after each round.


Workout
Of The Day

In Gym

In Gym: four rounds for time: 400m run 10x squat snatch @ 135/95-lbs. At Home: four rounds for time: 400m run 20x object single-arm snatch --or-- pulling option


Workout
Of The Day

In Gym

"Filthy Fifty" for time: 50x box jump, 24" platform 50x jumping pull-up 50x swing @ 35-lbs. walking lunge, 50 steps 50x knees-to-elbows 50x push press @ 45-lbs. 50x good morning 50x wall ball @ 20/14-lbs. 50x burpee 50x double under for time: 50x tuck jump 50x pulling option 50x object swing --or-- air squat walking lunge, 50 steps 50x pike-up 50x object push press --or-- pushup 50x superman 50x object single-arm thruster --or-- squat jump 50x burpee 100x mountain climber


Workout
Of The Day

In Gym

In Gym: as many rounds as possible in 15 minutes: 2x bar muscle-up 4x strict handstand pushup 8x dumbbell step-up @ 100/70-lbs., 24/20" platform At Home: as many rounds as possible in 15 minute 2x pull-up option 4x wall climb --or-- (inchworm + pushup) 8x object step-up --or-- lunge --or-- 16x bodyweight step-up/lunge

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