For time:
50 GHD hip extensions
800/1,000-meter row
25 GHD hip extensions
400/500-meter row

Post times to comments.

Stimulus and Strategy:
Get ready to find your posterior chain muscles today. Choose an option for the GHD hip extensions that allows you to complete consistent sets of 15 or more repetitions. Some athletes may even be able to go unbroken. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. If you are not consistently working with the GHD, reduce the reps and range of motion to accommodate your capacity.

Scaling:
Reduce the reps of the GHD hip extensions. Reduce the distance on the rower.

To reduce the complexity of the hip extensions, perform with a reduced range of motion.

In case of injury or limitation, for the GHD hip extensions, perform Superman holds on the GHD. Accumulate no more than 2 minutes total. If you do not have a GHD or are not familiar with the equipment, consider performing good mornings, lightly loaded or unloaded. For the 800/1,000-meter row, perform 1,750/2,500 meters on the Echo bike or an 800-meter run. For the 400/500-meter row, perform 500/700 meters on the Echo bike or a 400-meter run.

Intermediate option:
For time:
30 GHD hip extensions
800/1,000-meter row
15 GHD hip extensions
400/500-meter row

Beginner option:
For time:
30 good mornings (banded or empty barbell)
400/500-meter row
15 good mornings
200/250-meter row

Coaching cues:
Throughout your reps on the GHD, imagine a string between your sternum and your belly button. Your focus is on keeping your string stretched tight.

Resources:
The GHD Hip Extension
Rowing Technique Tips
The Good Morning

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21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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Rest Day

Cardiorespiratory Fitness: The Vital Sign That Predicts How Well You’ll Age and How Long You Live

Forget BMI and body weight — cardiorespiratory fitness is one of the most powerful predictors of how long you'll live and how well you'll age. A landmark 2025 review analyzing over 20 million observations found that high fitness reduces mortality risk by 53%, outperforming traditional health markers like blood pressure and cholesterol. Even better: every single improvement in your work capacity matters, and the training you're doing right now is building the kind of fitness that literally extends your life.

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For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is grind. The loading of the dumbbells should allow you to maintain consistent sets of at least 10 reps before needing a break. As you step over the box, stay low and get yourself in position to perform the next burpee. Push each run as you are able. As you finish your last dumbbell burpee box step-over in each set, start moving toward the run. This can be a walk or a shuffle as you catch your breath. Then, pick up the pace as you feel recovered.

Scaling:
Reduce the loading of the dumbbells. Reduce the distance of each run.

To reduce the complexity of the dumbbell burpee box step-overs, perform without the dumbbells.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.

Intermediate option:
For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box

Beginner option:
For time:
15 burpee box step-overs
400-meter run
10 burpee box step-overs
200-meter run
5 burpee box step-overs
200-meter run

♀ 20-inch box
♂ 20-inch box

Coaching cues:
As you step up on the box, ensure the knee is tracking in line with the foot that is on the box. Just like any squat, the knee does not do well with shear forces.

Resources:
Dumbbell Burpee Box Step-Over
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.

Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.

To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.

In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl

♀ 35 lb
♂ 45 lb

Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.

Resources:
The Power Clean
The Handstand Walk
The Double-Under
Handstand Walk Around Box
The Bear Crawl

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Rest Day

CrossFit is for Anyone. Period.

Think CrossFit isn't for someone like you or someone you love? Think again. Whether you or someone you love is managing a chronic illness, recovering from injury, over 60, or just wants to be ready for whatever life throws your way, CrossFit can be scaled to meet anyone exactly where they are today. From grandparents regaining their independence to first responders staying mission-ready, discover why millions of people from every walk, age, and station of life have found their fitness home in CrossFit.

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Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 241126.

Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.

Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snaky” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
Push-Up on Knees

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10 rounds, each for time, of:
300-meter shuttle run

The shuttle run is 50 meters out, 50 meters back, 100 meters out, 100 meters back.

Rest 2 minutes between rounds.

Post times to comments.

Stimulus and Strategy:
In today’s workout, we’ll focus on moving quickly for a shorter distance and our ability to change direction, then accelerate. Each shuttle run is meant to take about a minute and take double the time to recover. Moving quickly through these efforts is relative for each person. Take the first few rounds to feel out your pace and gauge your body's ability to push. If you can perform this workout on a football or soccer field, it definitely makes measuring a little easier (300 yards is slightly shorter than 300 meters, but it will get the job done).

Scaling:
Reduce the distance of each shuttle run.

In case of injury or limitation, perform 700/900 meters on the Echo bike or 300/400 meters on the C2 rower.

Intermediate option:
Same as Rx’d.

Beginner option:
7 rounds, each for time, of:
150-meter shuttle run

The shuttle run is 25 meters out, 25 meters back, 50 meters out, 50 meters back.

Rest 2 minutes between rounds.

Coaching cues:
When you change directions on a shuttle run, you must anticipate the turn. Stay lower to the ground as you change direction and accelerate into the next straightaway.

Resources:
Shuttle Run Tips

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Snatch balance 1-1-1-1-1-1-1 reps

Squat snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 230521.

Stimulus and Strategy:
Today’s workout is a classic heavy day. Focus on the snatch balance first. The snatch balance is incredible for developing your ability to drive under the barbell, increasing stability in the receiving position, and building confidence when it comes to having an object overhead. The snatch balance should be an excellent warm-up and skill-building session before attempting your squat snatches. Do not be surprised if you hit a new PR due to practicing the snatch balance under challenging loads. If you are able, take the snatch balance out of a rack. As a precautionary measure, do not return the bar to the back-rack position as loads get heavy; drop the bar, and return it to the rack. As always, when we lift heavy, focus on the technique of the movement and only add weight as your technique allows.

Scaling:
To reduce the complexity of the snatch balance, perform a behind-the-neck snatch-grip push press, and then slowly lower into an overhead squat. For the squat snatch, perform a power snatch, then perform an overhead squat to a depth you are comfortable with.

In case of injury or limitation, consider a clean drop and a squat clean if there is an overhead limitation. Otherwise, reduce the loading of either movement to a weight that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Behind-the-neck snatch-grip push press + overhead squat 2-2-2-2-2-2-2 reps

Power snatch + overhead squat 2-2-2-2-2-2-2 reps

Coaching cues:
In the snatch balance, press your body down, not the barbell up.

Resources:
The Snatch Balance
The Squat Snatch
Snatch Progression

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Rest Day

Strong Women Are the Standard

The 2021 NCAA basketball tournament highlighted a long-standing misconception about women and strength training, but CrossFit has always challenged this narrative. In CrossFit, women lift heavy, develop real-world strength, and reap the benefits of resistance training — including improved metabolism, bone density, mobility, and overall health. Strength is essential for true fitness, and any program that neglects it is incomplete. Strong women aren’t the exception — they’re the standard.

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Every 3 minutes for 7 sets, complete:
10/15-calorie Echo bike
10 knees-to-elbows
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

Stimulus and Strategy:
Today’s workout contains 7 sprint-style efforts. The goal is to complete each set as quickly as possible so you have plenty of rest before the next interval begins. The loading of the dumbbells should allow you to perform each farmers carry unbroken. Sprint on the bike and don’t hold anything back. Go for broke.

Scaling:
Reduce the loading of the dumbbells.

To reduce the complexity of the knees-to-elbows, reduce the range of motion. For the farmers carry, consider using only one dumbbell.

In case of injury or limitation, use any machine available to complete your calories. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars. For the farmers carry, perform 10 unloaded box step-ups.

Intermediate option:
Every 3 minutes for 7 rounds, complete:
8/12-calorie Echo bike
10 knees-to-chests
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Every 3 minutes for 7 rounds, complete:
6/9-calorie Echo bike
5 hanging knee raises
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
On the knees-to-elbows, focus on pressing down and leaning back a bit more in your back swing, compared to toes-to-bars.

Resources:
The Rogue Echo Bike
Knees-to-Elbows Tips
The Dumbbell Farmers Carry
Kipping Hanging Knee Raises

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For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 handstand push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 14-lb medicine ball to a 9-foot target, 105-lb barbell, and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 155-lb barbell, and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper with an increasing number of wall-ball shots throughout. Like most chippers, manage your reps, minimize long breaks, and — pun intended — keep chipping away at the movements. The loading of the barbell is meant to be moderate for the snatches and light to moderate for the deadlifts. You may power or squat the snatches. Try to hang on to large chunks of wall-ball shots and see if you can go unbroken on the deadlifts to finish.

Scaling:
Reduce the loading of the medicine ball and barbell. Reduce the repetitions of each movement. Reduce the height of the box.

To reduce the complexity of the snatches, perform hang snatches. For the handstand push-ups, perform pike push-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the wall-ball shots, perform dumbbell thrusters, medicine-ball front squats (overhead limitation), or medicine-ball push presses (squat limitation). For the handstand push-ups, consider hand-release push-ups or seated dumbbell shoulder presses. For the box jumps, perform step-ups. For the deadlifts, perform sumo deadlifts, dumbbell deadlifts, or good mornings.

Intermediate option:
For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 pike push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 10-lb medicine ball to a 9-foot target, 75-lb barbell, and a 20-inch box
♂ 14-lb medicine ball to a 10-f00t target, 115-lb barbell, and a 24-inch box

Beginner option:
For time:
10 wall-ball shots
10 snatches
15 wall-ball shots
15 hand-release push-ups from the knees
20 wall-ball shots
20 box step-ups
25 wall-ball shots
25 deadlifts

♀ 6-lb medicine ball to a 9-foot target, 35-lb barbell, and a 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 45-lb barbell, and a 20-inch box

Coaching cues:
In the wall-ball shot, utilize your legs and hips to drive the ball up to the target. Keep your arms relaxed on the descent and use the momentum from your lower body to propel the ball to the target.

Resources:
The Wall-Ball Shot
The Snatch
The Power Snatch
The Kipping Handstand Push-Up
The Box Jump
The Deadlift
Pike Push-Up
Hand-Release Push-Up From the Knees
The Box Step-Up

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Rest Day

From 245 Pounds to Life-Changing Transformation: Katie's Incredible CrossFit Journey

When Katie Hayes walked into a CrossFit gym at 245+ pounds, feeling hopeless and at rock bottom, she had no idea that a single decision would completely transform her life. In this raw and inspiring interview, discover how she lost 100 pounds in 16 months, went from never exercising to becoming a CrossFit coach and gym owner, and now changes lives daily through the power of community and the mindset that "you have to choose your hard." Katie's incredible journey proves that sometimes all it takes is one leap of faith to turn everything around.

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4 rounds for total reps:
3 minutes of burpees
1 minute of muscle-ups

Post total reps to comments.

Stimulus and Strategy:
Today’s workout challenges you with some movement interference. Expect the push of the burpee and the push of the ring dip in the muscle-up to fatigue the upper-body pressing muscles. This effort will force you to minimize the involvement of the upper body in the burpee. Think of the burpee as “gracefully” falling to the floor. Keep in mind, there is no rest between movements or after rounds. The only rest is what you decide you need within the effort itself. Remember to breathe and don’t jump up to the rings unless you are confident you can perform a successful rep. Missed reps will cost you.

Scaling:
Reduce the time on the burpees or total number of rounds in the workout.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring transitions.

In case of injury or limitation, consider up-downs in place of the burpees. For the ring muscle-ups, consider ring row + push-ups.

Intermediate option:
4 rounds for total reps:
3 minutes of burpees
1 minute of jumping muscle-ups

Beginner option:
4 rounds for total reps:
2 minutes of burpees
1 minute of low-ring transitions

Coaching cues:
To reduce the amount of pushing on each burpee, focus on jumping your feet closer to your hands rather than pushing your chest away from the floor.

Resources:
The Burpee
The Kipping Muscle-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips
Low-Ring Muscle-Up Scaling

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For time:
Row 5,000 meters

Post time to comments.

Compare to 221012.

Stimulus and Strategy:
Today’s workout is an endurance test. Look back at your previous time to help determine an appropriate pace. Experienced athletes should try for a PR in this benchmark. Intermediate athletes should perform this workout as prescribed, while newer athletes (new to this volume on the machine) should reduce the distance to complete the row in no more than 25 minutes.

Scaling:
Reduce the total distance.

In case of injury or limitation, consider using a different machine that allows for pain-free range of motion. If you use a bike, double the distance.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Row 3,500 meters

Coaching cues:
With each stroke on the rower, focus on driving through your heels and keep your arms as straight as possible for as long as possible. Think of the drive portion of each rowing stroke like the first and second pull of a clean. The arms don’t bend until the legs finish their job.

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

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Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 40-lb dumbbell
♂ 60-lb dumbbell

Post rounds completed to comments.

Compare to 210119.

Stimulus and Strategy:
Today’s workout is a bit of a midline taxer. Choose dumbbell loading and sit-up options that allow you to complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility and stability. This is a good opportunity for intermediate athletes to get some exposure to the GHD. That being said, if you are unfamiliar with the GHD or use it infrequently, be mindful of its potency. Reduce the reps and range of motion or consider other alternatives.

Scaling:
Reduce the reps of the GHD sit-ups. Reduce the loading of the dumbbell.

To reduce the complexity of the GHD sit-ups, limit the range of motion. For the overhead walking lunges, consider performing step-back overhead lunges.

In case of injury or limitation, for the GHD sit-ups, perform AbMat sit-ups or V-ups. For the overhead walking lunges, perform front-rack lunges or unweighted lunges.

Intermediate option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups to parallel
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 30-lb dumbbell
♂ 45-lb dumbbell

Beginner option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiters walk

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Coaching cues:
On the overhead walking lunges, press the dumbbell upward into the sky and keep your bicep close to your ear.

Resources:
The GHD Sit-Up
The Dumbbell Overhead Walking Lunge
The AbMat Sit-Up
The Walking Lunge
GHD Sit-Up Progression

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Rest Day

Why Standards Define Everything: How CrossFit Delivers Results

CrossFit's unwavering standards aren't arbitrary rules; they're the precise formula for balancing safety, efficacy, and efficiency in fitness. From functional movements and relentless variety to threshold training and proper nutrition, these four pillars work together to deliver exceptional results within an acceptable timeframe while keeping you injury-free. Discover why compromising on any of these standards dramatically blunts your progress and why the best fitness programs refuse to water down what works.

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5 rounds for time of:
400-meter run
5 wall walks

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural and gymnastics effort, and fills a pressing movement function gap for the week. Hit this workout at a pace that aligns with your recovery status from the Everyday Hero Service Cup. If you are feeling good, push the pace on the runs and aim to complete your wall walks in 1 minute or less. If you are still recovering, slow down the runs and focus on your technique during the wall walks.

Scaling:
Reduce the distance on the run. Reduce the number of wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider walking a few steps toward the wall for a distance where you are able to maintain your technique.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the wall walks, perform inchworms with a push-up.

Intermediate option:
5 rounds for time of:
400-meter run
3 wall walks, 4 steps toward the wall

Beginner option:
5 rounds for time of:
200-meter run
3 inch-worms + a push-up from the knees

Coaching cues:
During the wall walk, focus on keeping your hips over your shoulders and your belly tight as you walk back towards the wall.

Resources:
Pose Running Drills | Lean and Pull
The Wall Walk
Inchworm + Push-Up From the Knees
Wall Walk Scaling
Wall Walk Tips

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Service Cup Workout 4

Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars

♀ 80-lb barbell
♂ 115-lb barbell

Then,

On a 5-minute clock:
Find a 1-rep-max clean

Post reps and your heaviest clean to the comments, and submit your scores as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Hang Clean and Push Jerk
The Back Squat
The Kipping Toes-to-Bar
The Clean
The Power Clean

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Rest Day

Quality and Quantity: CrossFit's Unwavering Nutrition Philosophy

While countless diet trends have promised quick fixes over the past two decades — from keto to carnivore to sugar-only phases — CrossFit has remained steadfast in its original nutrition philosophy since 2003. The formula remains elegantly simple: eat whole, unprocessed foods in measured quantities that support exercise without excess body fat. It's not flashy or social media worthy, but this quality-plus-quantity approach has transformed millions of athletes' lives, and that's why CrossFit refuses to chase the latest nutritional fads.

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Service Cup Workout 3

6 rounds for time of:
8 box step-overs
12 single-arm dumbbell snatches
48 double-unders

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 20-inch box

Post time to the comments, and submit your score as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
Box Step-Over
The Dumbbell Power Snatch
The Double-Under

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Service Cup Workout 2

Complete as many rounds and reps as possible in 20 minutes of:

16/20-calorie row
50-foot farmers carry

The farmers carry should be completed as 25 feet out and 25 feet back. Each 25-foot section counts as 1 rep.

Add 50 feet to the farmers carry each round.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments, and submit your score as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
Rowing Tips
The Dumbbell Farmers Carry

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Service Cup Workout 1

21-15-9-9 reps for time of:
Thrusters
Lateral burpees over the bar

♀ 65-lb barbell
♂ 95-lb barbell

Post time to the comments, and submit your score as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Thruster
Lateral Burpees Over the Bar

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Rest Day

Am I Even Doing CrossFit?

CrossFit is constantly varied functional movements executed at high intensity. It is varied, but not too varied. It's a comprehensive approach to health that encompasses nutrition and enables you to perform functional, monostructural, gymnastics, and weightlifting movements, as well as engage in various sports. It's not what many people think it is. People will say things like, “I do CrossFit light” or “CrossFit-ish.” One great distinction made by CrossFit is that if you’re doing a program that does not produce total health, you are not doing CrossFit.

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For time:
1,600-meter run
Rest 3 minutes
800-meter run
Rest 2 minutes
400-meter run
Rest 1 minute
200-meter run

Post time to comments.

Compare to similar 250113.

Stimulus and Strategy:
Try to hit each of today’s running intervals as quickly as your capacity allows. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in mind for each interval. If you are training with a buddy or a group, keep up with someone who will challenge your pace.

Scaling:
To reduce the volume, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option and potentially perform each effort with a combination of running and walking.

In case of injury or limitation, for the 1,600-meter run, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike or 200/250 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
800-meter run
Rest 3 minutes
400-meter run
Rest 2 minutes
200-meter run
Rest 1 minute
100-meter run

Coaching cues:
Check your running posture. Relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

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

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5 rounds for time of:
15 kettlebell swings
15 strict ring dips

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
In today’s workout, choose a weight for the kettlebell that is moderately heavy and allows you to complete your reps in 2 sets or less. Go into each set trying to perform unbroken swings, but break if you need to. For the strict ring dips, choose an option that allows you to complete your reps in 2 minutes or less. If you need to scale the ring dips, do your best to maintain the strict nature of the intended movement. Expect your shoulders and your grip to get tired and fatigued as you move through each round.

Scaling:
Reduce the load of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. That is also a great way to practice using a heavier bell, so if you struggle swinging the heavier weight overhead, stay with the weight, but reduce the range of motion. For the strict ring dips, perform banded strict ring dips.

In case of injury or limitation, for the kettlebell swings, perform single-arm kettlebell swings, kettlebell deadlifts, or unloaded good mornings. For the strict ring dips, lower the rings and perform foot-assisted ring dips.

Intermediate option:
5 rounds for time of:
15 Russian kettlebell swings
10 banded strict ring dips

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Beginner option:
5 rounds for time of:
8 Russian kettlebell swings
8 foot-assisted ring dips

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
When completing the strict ring dips, keep the rings close and the elbows should track back. After a brief pause at the bottom, drive up like you're pushing the rings to your pockets.

Resources:
The Kettlebell Swing
The Strict Ring Dip
The Russian Kettlebell Swing
Ring Dip Coaching Tips

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Rest Day

Why CrossFit Trainers Are Among the Best-Prepared in Fitness

What separates a CrossFit trainer from the countless fitness professionals out there? It's access to the industry's most comprehensive three-tier education system that transforms good trainers into exceptional coaches through rigorous hands-on instruction, meticulous movement analysis, and real-world application. From mastering fundamental movement patterns in the Level 1 to developing elite coaching skills in Level 2, CrossFit's educational pathway ensures that when you step into an affiliate, you're getting guidance from some of the best-trained fitness professionals in the industry.

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4 rounds for time of:
10 triple-unders
20 chest-to-bar pull-ups
30 wall-balls shots

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

Stimulus and Strategy:
Today’s workout is a combination of skills. The triple-under is meant to be the higher-skill challenge, so choose a movement that allows you to focus on a skill before moving on to the lower-skill exercises. For the pull-ups, choose an option that allows you to maintain consistent sets of 5 reps. The wall-ball shots are meant to be completed in larger chunks, and the easiest of the three movements.

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

To reduce the complexity of triple-unders, consider double-unders or single-unders. Other variations may also be practiced; for example, crossovers, or one-foot single-unders or double-unders. For the chest-to-bar pull-ups, reduce the range of motion to chin-over-bar pull-ups or jumping pull-ups.

In case of injury or limitation, for the triple-unders, perform penguin taps. For the chest-to-bar pull-ups, perform ring rows. For the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation.

Intermediate option:
4 rounds for time of:
10 single-leg double-unders
20 pull-ups
30 wall-balls shots

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

Beginner option:
3 rounds for time of:
10 single-unders
15 ring rows
20 wall-balls shots

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

Coaching cues:
For the triple-unders, spin fast from the wrists, not the shoulders — stay tall and punch your toes down as you jump.

Resources:
Triple-Unders
The Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Kipping Pull-Up
The Single-Under
The Ring Row

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Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 7 shuttle runs (25 feet out and 25 feet back)

Choose your load for the deadlift.

Post loads of the deadlifts to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to go heavy with an elevated heart rate. The loading on the barbell is completely up to you — the only caveat is that each set of 10 needs to be unbroken. You can choose to stick with one weight for all sets or increase the loading across as many sets as possible.

Scaling:
Reduce the reps of both the deadlift and shuttle runs.

To reduce the complexity of the deadlifts, perform sumo deadlifts. This will allow you to maintain a more upright position and eliminate the need to navigate the knees.

In case of injury or limitation, for the deadlifts, reduce the range of motion by elevating the barbell off the ground or perform kettlebell sumo deadlifts. For the shuttle runs, perform 7-10 calories on any machine (about 30 seconds of effort).

Intermediate option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 5 shuttle runs (25 feet out and 25 feet back)

Choose your load for the deadlift.

Beginner option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 5 unbroken deadlifts
Even minutes: 3 shuttle runs (25 feet out and 25 feet back)

Choose your load for the deadlift.

Coaching cues:
When cycling deadlifts, focus on initiating the descent of each rep by pushing the hips back so the bar path is moving in a straight line down.

Resources:
The Deadlift

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For time:
1-minute handstand hold
50 AbMat sit-ups
1-minute handstand hold
40 AbMat sit-ups
1-minute handstand hold
30 AbMat sit-ups
1-minute handstand hold
20 AbMat sit-ups
1-minute handstand hold
10 AbMat sit-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is a midline clash. Expect the two movements to interfere with each other, and the accumulation of volume will make this effort more challenging. With that in mind, choose an option for the handstand hold that allows you to consistently hold for 20 seconds or more. The prescribed variation of the handstand should be completed with your back to the wall.

Scaling:
Reduce the time of the handstand holds and the reps of the AbMat sit-ups.

To reduce the complexity of the handstand holds, perform pike holds with your feet on a box or with your feet on the ground. In case of injury or limitation, for the handstand holds, perform plank holds. For the AbMat sit-ups, perform feet-anchored sit-ups.

Intermediate option:
For time:
30-second handstand hold
50 AbMat sit-ups
30-second handstand hold
40 AbMat sit-ups
30-second handstand hold
30 AbMat sit-ups
30-second handstand hold
20 AbMat sit-ups
30-second handstand hold
10 AbMat sit-ups

Beginner option:
For time:
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups
30-second pike hold
12 AbMat sit-ups

Coaching cues:
When you are holding the handstand, press through your hands, squeeze your triceps, and brace your midsection.

Resources:
The Handstand
The AbMat Sit-Up
Handstand Hold Progressions

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Rest Day

From Reluctant Kids to CrossFit Coaches: How CrossFit Shaped Two Lives Over Nine Years

What happens when an 8-year-old gets scared of CrossFit but comes back at 14? And when an 11-year-old gets a one-month membership to try it out? Ben and Priya share their incredible nine-year journey from reluctant middle schoolers to confident college students who now coach CrossFit themselves.

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