Complete as many meters as possible in 20 minutes on a machine of your choice:
Bike
Row
Ski Erg

Post meters to comments.

Scaling:
Athletes at all skill levels can perform today’s workout as prescribed.

Coaches: for a class plan on today's workout, visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.
Compare to 200728.

Scaling:
This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
15 dumbbell push presses
40 **single*-unders

♀ 10-lb DBs ♂ 15-lb DBs

Rest Day

Post thoughts to comments.

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Post rounds completed to comments.

Scaling:
If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 70-lb KBs ♂ 106-lb KBs or similar loading with DBs

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 26-lb KBs ♂ 35-lb KBs

Nancy
5 rounds for time of:

400-m run
15 overhead squats

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 220815.

Coaches: for a class plan, tips and tricks for running "Nancy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.

Scaling:
Reduce the load on the overhead squats so you can perform all the reps unbroken and still run fast. Experienced athletes should aim to set a PR.

Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats

♀ 45 lb ♂ 65 lb

Beginner Option:
3 rounds for time of:
400-m run
10 overhead squats

♀ 22 lb ♂ 35 lb

Complete 7 sets, not for time:
3 back squats
10 GHD sit-ups
10 back extensions

Post loads to comments.

Scaling:
Experienced athletes can build to a heavy set of 3 back squats for the day, while newer athletes can use this workout as an opportunity to drill the movement.

Rest Day

Post thoughts to comments.

Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 220829 and 210506.

Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips

♀ 75 lb. ♂ 115 lb.

Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups

♀ 55 lb. ♂ 75 lb.

Accumulate:
5 minutes of L-sit hold
5 minutes of handstand hold
10 minutes of plank hold

Break up the work as needed.

Post results to comments.

Scaling:
The intention today is virtuosity in three static holds. Watch L-Sit Drills and read Getting Inverted to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed.

Beginner Option:
Accumulate:
5 minutes to practice L-sit drills
5 minutes to practice getting inverted
5 minutes plank hold

10 rounds for time of:
10 dumbbell thrusters
100-meter sprint

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.

Scaling:
Reduce the weight on the dumbbells in order to complete the thrusters quickly and with minimal transition time. Deconditioned athletes should also reduce the overall volume.

Intermediate Option:
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint

♀ 15-lb DBs ♂ 25-lb DBs

Beginner Option:
5 rounds for time of:
10 dumbbell thrusters
100-meter run

♀ 8-lb DBs ♂ 10-lb DBs

Rest Day

Post thoughts to comments.

Randy
For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 210203.

Coaches: for a full class plan, tips and tricks for running "Randy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.

Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:
50 power snatches

♀ 15 lb. ♂22 lb.

3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb ♂ 225 lb

Post time to comments.

Scaling:
Newer athletes should reduce the load and overall volume of this workout.

Intermediate Option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb ♂ 185 lb

Beginner Option:
2 rounds for time of:
20 deadlifts
800-meter run

♀ 65 lb ♂ 95 lb

Hope for Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

Post reps completed to comments.
Compare to 220507.

Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

♀ 25-lb DB
♂ 35-lb DB

Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees

♀ 15-lb DB
♂ 20-lb DB

Rest Day

Post thoughts to comments.

3 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds

Post calories/reps completed each round to comments.

Scaling:
All athletes can maintain the format of today’s bike and burpee intervals. Newer athletes should attempt to keep moving at any pace during the working intervals.

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift
    Rest 2:00
2. For distance: standing power throw
    Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
    Rest 3:00
4. For time: sprint, drag, carry
    Rest 4:00
5. Max plank hold
    Rest 2:00
6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.

Scaling:
Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.

Beginner Option:
Deadlift 3-3-3-3-3 reps

Complete as many reps as possible in 2 minutes of:
Hand-release push-ups

For time:
Run 1 mile

For time:
100 box step-ups
100 push-ups
10 squat snatches

♀ 20-in box, 125 lb
♂ 24-in box, 185 lb

Post time to comments.

Scaling:
Warm up to a moderately heavy snatch for the day. Ideally, use 70% of your 1-rep-max snatch.

Intermediate Option:
For time:
100 box step-ups
100 push-ups
10 squat snatches

♀ 20-in box, 105 lb
♂ 24-in box, 155 lb

Beginner Option:
For time:
50 box step-ups
50 assisted push-ups
10 squat snatches

♀ 20-in box, 35 lb
♂ 24-in box, 45 lb

Rest Day

Post thoughts to comments.

21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 20-inch/24-inch obstacle

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 121024.

Scaling:
Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 14-inch/20-inch obstacle

♀ 65 lb ♂ 95 lb

Beginner Option:
18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps over a dumbbell

♀ 35 lb ♂ 45 lb

Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.

Scaling:
If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as possible. Newer athletes should reduce the load.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
1 minute of double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
50 single-unders
25-ft walking lunge, arm 1
25-ft walking lunge, arm 2

♀ 10-lb DB ♂ 15-lb DB

Front squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.
Compare to 211006.

Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Rest Day

Post thoughts to comments.

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.
Compare to 160524.

Scaling:
Today we have a variation of the benchmark workout Cindy. Intermediate athletes should perform the original benchmark if they haven’t done so already. If you have a Cindy record, complete today’s workout as prescribed. Newer athletes should modify the movements and load.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 push-ups
15 overhead squats, PVC pipe or dowel

Complete as much as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower for max calories

Post calories rowed to comments.
Compare to 210715.

Scaling:
We rarely see workouts with a specific amount of pulls on the rower. Practice solid technique during the warm-up and shoot for max-effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:
Complete as much as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower for max calories

Beginner Option:
Complete as much as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower for max calories

10 200-m sandbag runs

Rest as needed between efforts.

♀ 20 lb ♂ 30 lb

Post best and worst times to comments.

Scaling:
Carry a weight for these efforts if you’re able to complete the distance without dropping it.

Intermediate Option:
10 200-m sandbag runs

Rest as needed between efforts.

♀ 10 lb ♂ 20 lb

Beginner Option:
5 200-m medicine-ball runs

Rest as needed between efforts.

♀ 4 lb ♂ 6 lb

Rest Day

Post thoughts to comments.

12-9-6 reps for time of:
Squat cleans
Muscle-ups

♀ 155 lb ♂ 225 lb

Post time to comments.
Compare to 151123.

Scaling:
Reduce the weight in order to complete the squat cleans with minimal rest. Quick singles are acceptable. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise that challenges your current abilities.

Intermediate Option:
For time:
12-9-6 reps of:
Squat cleans
9-6-3 reps of:
Muscle-ups

♀ 125 lb ♂ 185 lb

Beginner Option:
12-9-6 reps for time of:
Squat cleans
Ring rows
Jumping ring dips

♀ 55 lb ♂ 65 lb

For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 210709.

Scaling:
The kettlebell weight is meant to be challenging, particularly after running hard. Reduce the load if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.
Compare to 220608.

Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.