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Monday 230130
21#15#9#6 reps for time of:

Bike calories
Handstand push-ups
Post time to comments.
Scaling:
Sprint the bike and choose modifications on the
handstand push-ups that allow for big sets and
minimal rest.
Intermediate Option:
For time:
21#15#9#6 reps of:
Bike calories
15595653 reps of:
Handstand push-ups
Beginner Option:
155956 reps for time of:
Bike calories
Push-ups
Sunday 230129
New York Minute
Find a partner and complete as many reps as possible

in 1 minute, switching every minute, until you
complete:
150 wall balls

30 muscle-ups
30 clean and jerks
♀ 14-lb ball, 105-lb barbell

♂ 20-lb ball, 155-lb barbell
Scaling:
If you don’t have a partner, complete half the reps
while maintaining the structure of 1 minute on, 1
minute off in the workout.
Solo Option:
Complete as many reps as possible in 1 minute,
followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks

Beginner Option:
Find a partner and complete as many reps as possible
in 1 minute, switching every minute, until you
complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks

Saturday 230128
Back squat 5#5#5#5#5 reps
Post loads to comments.

Compare to 220923.
Scaling:
Experienced athletes should build to a heavy set of 5
and plan to go as heavy as possible across all sets.
Newer athletes should start light, focus on mechanics,
and slowly add weight as they are comfortable.
Friday 230127
Rest Day
Post thoughts to comments.
Thursday 230126
Open Workout 13.2
Complete as many rounds and reps as possible in 10

minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 75 lb ♂ 115 lb
Post reps completed to comments.

Compare to 130314.
Scaling:
We have another Open benchmark workout. If you
competed in 2013, check your score and go for a PR.
Newer athletes can reduce the load.
Beginner Option:
Complete as many rounds and reps as possible in 10
minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 45 lb ♂ 65 lb
Wednesday 230125
4 rounds, each for time of:

Row 1,000 meters
Rest 2 minutes
Post times to comments.
Scaling:
Newer athletes should reduce the distance to ensure
they complete each round in under 5 minutes.
Intermediate athletes can perform this workout as
prescribed.
Beginner Option:
Row 800 meters
Rest 2 minutes
Tuesday 230124
Complete as many rounds as possible in 20 minutes

of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters.
Post rounds completed to comments.

Compare to 180127.
Scaling:
This AMRAP is a hybrid of the benchmark workouts
Cindy and Mary. Pick gymnastics movements that are
challenging yet allow you to keep moving through the
sets. Run the 400 meters at a pace that is quick but
still helps you manage muscular fatigue created by the
other exercises.
of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
Beginner Option:
of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
Monday 230123
Rest Day
Sunday 230122
Hang power snatch 3#3#3#3#3#3#3
Scaling:
Experienced athletes should go as heavy as possible
for each set of 3. Newer athletes should practice solid
mechanics. Watch “The Hang Power Snatch” to review
the movement.
Saturday 230121
5 rounds for time of:

50 double-unders
50-ft single-arm overhead lunge
♀ 35-lb DB ♂ 50-lb DB

Compare to 180924.
Scaling:
Choose a dumbbell with which you can lunge 25 ft
without setting it down. Newer athletes can reduce the
number of rounds, reps of the single-unders, and
distance of the lunge so the workout can be
completed in under 15 minutes.
50 double-unders
50-ft single-arm overhead lunge
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
50 single-unders
50-ft single-arm lunge
♀ 10-lb DB ♂ 15-lb DB
Friday 230120
5 rounds for quality:

0]30 L-sit hold
1]00 handstand hold
1]30 dead-hang hold
Rest 2 minutes between rounds.
Scaling:
Today we have gymnastics skill practice. Choose
modifications that challenge your current abilities.
Work for quality static positions and minimize
transition time between holds.
0]30 L-sit hold, bent knees
1]00 handstand hold, against wall
1]30 dead-hang hold
Beginner Option:
0]30 L-sit hold, heels on ground
1]00 plank hold
1]30 dead-hang hold, feet on ground
Thursday 230119
Rest Day
Wednesday 230118
Michael
Run 800 meters
50 back extensions
50 sit-ups

Compare to 220906.
Scaling:
This Hero workout contains a high volume of each
exercise, broken into large sets. Newer athletes should
consider decreasing the reps of each movement.
Run 800 meters
35 back extensions
35 sit-ups
Beginner Option:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups
Tuesday 230117
Complete as many rounds as possible in 12 minutes of:

24 dumbbell snatches
6 burpee pull-ups
♀ 35-lb DB♂ 50-lb DB
Post rounds/reps to comments.
Scaling:
Reduce the load to perform big sets of snatches with
proper technique.
6 burpee pull-ups
♀ 25-lb DB ♂ 30-lb DB
Beginner Option:
3 burpee pull-ups
♀ 10-lb DB ♂ 15-lb DB
Monday 230116

Swim 50 yards
Rest 1 minute
OR

200-m sprint
Rest 1 minute
If you cannot get to a pool, lake, or other water source,

sub for a run of similar length.
Post times to comments.
Scaling:
If you do not have access to a pool or open-water
swimming for today’s workout, substitute with 200-m
run repeats. Intermediate athletes can do this workout
as prescribed. Beginner-level athletes should reduce
the number of rounds.
Beginner Option:
Swim or run 1 minute
Rest 1 minute
Sunday 230115
Rest Day
Saturday 230114
Workout 18.1

of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal row
♀ 35-lb DB ♂ 50-lb DB
Post rounds/reps completed to comments. Compare to

180223.
Scaling:
Today we have an Open repeat. If you competed in the
2018 CrossFit Open, try to beat your score. If you are a
newer athlete, modify the toes-to-bar to a movement
that challenges your core and grip strength. Reduce
the load on the dumbbell to complete the hang clean
and jerks with proper technique.
of:
8 toes-to-bars 10 dumbbell hang clean and jerks
14/12-cal row
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
of: 8 hanging knee raises
10 dumbbell hang clean and jerks
14/12-cal row
♀ 10-lb DB ♂ 15-lb DB
Friday 230113
Deadlift 5#5#5#5#5
Bench press 5#5#5#5#5
Scaling:
Experienced athletes should go as heavy as possible
for each set of 5. Newer athletes should practice solid
mechanics. Watch “The Deadlift” and “The Bench
Press” to review the points of performance for each
movement.
Thursday 230112
Tabata This!
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up
The Tabata interval is 20 seconds of work followed by

10 seconds of rest for eight intervals. For this workout,
your Tabata score is the least number of reps
performed in any of the eight intervals. The
measurement unit for the row is calories.
Post your Tabata score for each exercise and sum of

all five Tabata exercises to comments.
Compare to 190511.
Scaling:
If needed, modify the movements so you can work
without hitting failure for the first few intervals.
Intermediate athletes can do this workout as
prescribed.
Beginner Option:
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata elevated push-up
Rest 1 minute
Tabata sit-up
Wednesday 230111
Rest Day
Tuesday 230110
Abbate
For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile
♀ 105 lb ♂ 155 lb

Compare to 141019.
Scaling:
Reduce the loading on the barbell to string together
sets of clean and jerk with solid mechanics.
Additionally, reduce the running volume to keep this
workout under 25 minutes.
For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile
♀ 85 lb ♂ 125 lb
Beginner Option:
For time:
Run 800 meters
15 clean and jerks
Run 400 meters
15 clean and jerks
Run 800 meters
♀ 35 lb ♂ 45 lb
Monday 230109
30 muscle-ups for time
If you cannot do the muscle-ups, do 120 pull-ups and

120 dips.

Compare to 201202.
Scaling:
As noted, if you cannot do the muscle-ups, you may
complete 120 pull-ups and 120 dips instead. If further
modification is needed, try ring rows, banded pull-ups,
banded dips, and watch “Pull-up Modification” for a
seated variation.
Beginner Option:
For time:
60 assisted pull-ups
60 assisted dips
Sunday 230108
1 minute of dumbbell hang squat cleans

1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
1 minute of burpees
♀ 30-lb DBs ♂ 45-lb DBs
Post total reps completed to comments.

Compare to 160517.
Scaling:
Reduce the weight and choose modifications that
allow you to keep working and avoid failure. There is
no built-in rest in this workout. Strategize effectively to
get the most work done across the 12-minute block.
1 minute of burpees
1 minute of burpees
Beginner Option:
1 minute of burpees
Saturday 230107
Rest Day
Friday 230106
Push press 3#3#3#3#3#3#3 reps

Compare to 220107.
Scaling:
Ideally, each set will be as heavy as possible for 3
reps, but newer athletes should start light and slowly
add weight as they become comfortable.
Thursday 230105
3 rounds:
800-m run
15 deadlifts
♀ 205 lb ♂ 315 lb
Scaling:
Reduce the weight on the deadlift to keep the rest and
transitions short. Beginner-level athletes may need to
reduce the overall volume on today’s workout.
3 rounds:
800-m run
15 deadlifts
♀ 175 lb ♂ 255 lb
Beginner Option:
3 rounds:
400-m run
15 deadlifts
♀ 65 lb ♂ 95 lb
Wednesday 230104
Annie
50#40#30#20#10 reps for time of:
Double-unders
Sit-ups
OR
Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
30 double-unders
30 sit-ups
20 double-unders
20 sit-ups
10 double-unders
10 sit-ups
Share your choice of workout and time in comments.
Scaling:
Gymnasty Annie is another new benchmark and
involves a high-skill gymnastics piece: the straddle
press to handstand. The original Annie workout is
meant to be performed at high speed. Choose that
option today if you have not yet performed this
benchmark. Modify the double-unders if you are not
yet proficient, and reduce the sit-up reps so each
round is challenging but manageable.
For time:
50 double-unders
50 sit-ups
5 assisted presses to handstand
40 double-unders
40 sit-ups
30 double-unders
30 sit-ups
20 double-unders
20 sit-ups
10 double-unders
10 sit-ups
Beginner Option:
40530520510 reps for time of:
Single-unders
Sit-ups
Tuesday 230103
Rest Day
Monday 230102
Back Squat Barbara
Every 6 minutes for 5 rounds complete:

20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 back squats
♀ 155 lb ♂ 225 lb
Note and post your time after each set of air squats to
comments.
Scaling:
If you have never completed the original benchmark
Barbara, start there and eliminate the back squats for
today’s workout. Intermediate athletes may choose to
reduce the gymnastics reps and/or loading on the
squats to keep rounds under 4 minutes.
Every 6 minutes for 5 rounds complete:
15 pull-ups
20 push-ups
30 sit-ups
40 squats
5 back squats
♀ 135 lb ♂ 205 lb
Beginner Option:
3 rounds, each for time, of:
10 ring rows
15 push-ups
20 sit-ups
25 squats
Rest precisely three minutes between rounds.
Sunday 230101

23-cal row
23 dumbbell burpee deadlifts
Scaling:
Beginner-level athletes can reduce the loading on the
burpee deadlifts to maintain a steady pace and work
at high intensity.
23-cal row
Beginner Option:
23-cal row
Saturday 221231
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.

Compare to 201007.
Scaling:
Experienced athletes should shoot for max weights for
the day in each movement. Newer athletes can focus
on proper movement mechanics.
Beginner Option:
Clean, 35353 reps
Bench press,35353 reps
Overhead squat, 35353 reps
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 Search WODs

21#15#9#6 reps for time of:

Post time to comments.

New York Minute

Find a partner and complete as many reps as possible

150 wall balls

♀ 14-lb ball, 105-lb barbell

Post time to comments.

♀ 14-lb ball, 105-lb barbell

♀ 6-lb ball, 45-lb barbell

Back squat 5#5#5#5#5 reps

Post loads to comments.

Post thoughts to comments.

Open Workout 13.2

Complete as many rounds and reps as possible in 10

Post reps completed to comments.

4 rounds, each for time of:

Post times to comments.

Complete as many rounds as possible in 20 minutes

*After every 3 rounds, run 400 meters.

Post rounds completed to comments.

*After every 3 rounds, run 400 meters.

*After every 3 rounds, run 400 meters.

Post thoughts to comments.

Hang power snatch 3#3#3#3#3#3#3

Post loads to comments.

5 rounds for time of:

Post time to comments.

5 rounds for quality:

Rest 2 minutes between rounds.

Rest 2 minutes between rounds.

Rest 2 minutes between rounds.

Post thoughts to comments.

Post time to comments.

Complete as many rounds as possible in 12 minutes of:

♀ 35-lb DB♂ 50-lb DB

Post rounds/reps to comments.

10 rounds, each for time of:

10 rounds, each for time of:

If you cannot get to a pool, lake, or other water source,

Post thoughts to comments.

Complete as many rounds as possible in 20 minutes

Post rounds/reps completed to comments. Compare to

Post loads to comments.

The Tabata interval is 20 seconds of work followed by

Post your Tabata score for each exercise and sum of

Post thoughts to comments.

Post time to comments.

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and

Post time to comments.

1 minute of dumbbell hang squat cleans

♀ 30-lb DBs ♂ 45-lb DBs

Post total reps completed to comments.

♀ 20-lb DBs ♂ 30-lb DBs

♀ 15-lb DBs ♂ 20-lb DBs

Post thoughts to comments.

Push press 3#3#3#3#3#3#3 reps

Post loads to comments.

Post time to comments.

Share your choice of workout and time in comments.

Post thoughts to comments.

Back Squat Barbara