Workout of the Day

February 24, 2001

Routine 010224

"He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me."The Nike poster definition of masters athlete motivation
There's reason here for incredible hope for the aging athlete. Read and rejoice!


Rope Climb X 3

Box Jump 2mins (50 jumps @ 20" box)

21 Dips

Box Jump 90secs (40 jumps @ 20" box)

15 Dips

Box Jump 60 secs (30 jumps @ 20" box)

12 Dips

Box Jump 30 secs (20 jumps @ 20" box)

9 Dips

Rope Climb X 3

Submit time for completion of entire workout. Ranking requires completion of jumps on time and at height. CrossFit rope is 13ft.

Though the "Workout of the Day" is designed to meet the needs of elite athletes readying for the highest levels of competition, they can be toned down to provide an acceptable challenge for even the novice exerciser. Choose lighter loads, reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise for tamer versions of the same function. If you need help or ideas for moderating these workouts let us know by email at

The "Workout of the Day" is engineered to elicit an adaptive response consistent with the CrossFit philosopy (see CrossFit Foundations).

Following the workout daily provides a substantial volume of exercise at HIGH intensity while minimizing the likliehood of burnout and overtraining or orthopedic over-stress. Considerable thought and energy has been given to the precise order and nature of the workouts. Alterations of this pattern potentially risks burnout, injury, or gaps in your fitness.

Questions, comments, or other feedback will be answered at