Record your best Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it

For time:
30 Box Jumps, 30/24 in
40 Power Snatches, 75/55 lbs
30 Box Jumps, 30/24 in

TIMECAP: 9:00 GEAR: 2.5
Competition: 24/20” 65/45#
Performance: 20/16” 55/40#
Fitness: 16/12’’ 45/35#

Dr. Jeff Livingston is a maternal-fetal medicine specialist. In 2001, he developed a finger tremor and was eventually diagnosed with Parkinson's disease, a degenerative nervous-system disorder that affects movement, balance and stability. After trying to treat the disease with medication and surgical interventions, he discovered a new approach that works better for him.




Record your best Deadlift 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.


10 rounds for time of:
Max Rep Kettlebell Swing, 30 secs
Transition, 10 secs
Max Calories On Rower Rest 1 min


Bacon Cheeseburger Casserole

Print Shopping List

Prep Time 15 minutes

Cook Time 55 minutes

Total Time1 hour 10 minutes

Yields 6


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Record your best Clean & Jerk 1 rep max lift.

Time cap 20 mins


For 4 cycles:
AMRAP in 2 mins of:
10 Burpees
Run, 400 m
Max Rep Burpee

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.


The CrossFit Team Series kicks off Sept. 19, with the live announcement of Week 1. Rory McKernan and Adrian Bozman are searching for partners for fun exhibition of the events during the live show. 


Record a video that is 1-minute or less and post to social media using the hashtag #TeamSeries18. We'll pick from the submissions and fly winners out to participate in the show. 





For time:
Chest-to-bar Pull-up
Handstand Walk

Chest-to-Bar Pullup:
-Level 1: Ring Row, 5x5, pausing at chest
-Level 2: Tap Swing + Chest-to-Bar, 5x(2+1)x5
Level 3: Strict + Kipping Chest-to-Bar, 5x(1+1)x5

Handstand Walk:
-Level 1: Cartwheel, 5x5
-Level 2: Handstand Bailout, 5x5
-Level 3: Controlled Wall Reach, 5x5

TIMECAP: 20:00 Athletes will perform Chest-to-bar work, with both the movement and the exercise selected at coach's discretion. Below, please see the prequisite for moving on to the next level (e.g., if an athlete is capable of performing the prerequisite for Level 2 of Chest-to-Bars, but not the prerequisuite for Level 3, they should work at Level 2.)
Chest-to-Bar Pullup:
-Level 2 Prerequisite: Athlete can execute a set of 5 with the body totally supine (feet raised so that at bottom, athlete's shoulders, hips, and feet are parallel with the floor) and a pause at the chest and at the bottom of each rep. -Level 3 Prerequisite: Athlete can execute a set of 5x(2 Swings + 1 Chest-to-Bar Pullup) with control and clear contact on every CTB.
Handstand Walk:
-Level 2 Prerequisite: Athlete can easily perform cartwheels. -Level 3 Prerequisite: Athlete can bail out easily while passing at least momentarily through a vertical handstand (feet over hips, hips over hands.)


21-15-9 reps, for time of:
Ring Dip

TIMECAP: 10:00 GEAR: 2
Competition: Bar Dips
Performance: Toes as high as possible Banded Bar Dips
Fitness: Knee Raises Box Dips

"[The problem] is excessive refined carbohydrate and not enough quality movement in your life," CrossFit Founder Greg Glassman says during an All-Doctor Level 1 Certificate Course (MDL1) in Aromas, California.

VIDEO: Gymnastics Course - Strict Knees to Elbow



1 Clean, pick load
Every 1 min for 16 mins.

Add weight after no fewer than two, and no more than four good lifts. Athletes with an established 1RM should start at ~70%. Athletes without an established 1RM should start at a load which their coach estimates they could perform for a set of five.


3 rounds for time of:
80 Double Unders
Run, 400 m
20 Hang Power Cleans, 95/65 lbs

TIMECAP: 18:00 GEAR: 3
Competition: DUA
Performance: 200 Singles 65-75/45-55#
Fitness: 150 Singles 300m Run 45/35#

During the CrossFit Specialty Course: Gymnastics, participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness-all of which improve CrossFit performance. In this clip, Pamela Gagnon shows participants the points of performance in the strict knees-to-elbow.




5 Muscle Up Progressions
Every 1 min for 18 mins.

EMOM 18, 3-5 reps of one of the following, ranked from highest to lowest profiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) 5 Transition Rocks -Elevated (most difficult) -Supine (medium difficulty) -Incline (least difficult)
Notes Athlete should select a variation which allows them to maintain the 3-5 rep range with excellent mechanics and some room in the tank.


3 rounds for time of:
Row, 750 m
20 Box Jump Overs, 24/20 in

TIMECAP: 18:00 GEAR: 3
Competition: Same
Performance: 20/16”
Fitness: 500m Row 16/12’’


The 2018 CrossFit Team Series will be underway in less than a month. We’ve compiled some information to help you through the process of finding a teammate, registering your team, completing the workouts and submitting your scores.

Have you found a teammate yet? If not, it’s time. The competition kicks off Sept. 19, when the first set of workouts will be released.


Step 1 is choosing a teammate. The Team Series allows female/female pairs, male/male pairs or mixed-gender pairs to compete, so invite your sister, brother, friend, significant other, co-worker, mom, dad—the list goes on—to participate in CrossFit’s all-inclusive offseason competition.

Once you have your teammate, it’s time to register. Head over to the CrossFit Games website to get started. Registration goes like this: Team Managers will log on, create a team and pay US$40. When they're done, they'll get a unique link to invite their teammate to join their team. The second athlete then follows the unique link to join the team.

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Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging but submaximal weight, one which leaves two reps in the tank. Repeat that weight for two more sets.


40 Burpees
40/30 Chest-to-bar Pull-ups
40 Thrusters, 75/55 lbs

TIMECAP: 10:00 GEAR: 3
Competition: Pull-Ups 65/45#
Performance: Banded Pull-Ups or Ring Rows 55/40#
Fitness: Scale down to 30 reps of each Banded Pull-Ups or Ring Rows 45/35#


If it weren’t for CrossFit, Charlie Edmondson said, he’d be dead.

It was a routine Tuesday morning in February 2016. While Edmondson was shaving, he felt a lump on his jawline, near his ear.

“I thought it might just be a swollen gland, but it seemed a little bigger than that,” he said.

At the time, Edmondson was in peak health and enjoying newfound fitness, the result of almost a year of training at CrossFit Jane in Charlotte, North Carolina.

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ARTICLE: Top Five Benefits of Physical Activity for People with Disabilities



Record your best Deadlift 3 rep max lift


3 rounds for time of:
20 Burpee Box Jump Overs, 30/24 in
2 Legless Rope Climbs

TIMECAP: 12:00 GEAR: 2.5
Competition: 24/20” Regular Rope Climbs
Performance: 20/16” Strict Ground to Standing (4 to 1)
Fitness: 16/12” Ground to Standing (3 to 1)


If you have any kind of disability, some people would have you believe that you shouldn’t exercise. In reality, though, this couldn’t be farther from the truth.

The government’s physical activity guidelines apply to everyone, regardless of their abilities. Many people with disabilities don’t seem to realize this, though, as nearly 50 percent of them are inactive on a regular basis.

If you or a loved one has a disability, it’s important to understand why regular physical activity matters for overall health and well-being. It’s also important to note that there are many different ways in which one can be physically active.

Read on to learn more about the benefits of regular physical activity. And how people with disabilities can incorporate exercise into their routine.


Some of the main benefits of regular physical activity for people with disabilities include:

  • Improved physical health: Physical activity helps decrease the risk of developing all kinds of weight-related health problems. Including type 2 diabetes, heart disease, high blood pressure, osteoporosis, and cancer. Physically inactive adults with disabilities are 50 percent more likely than those who are physically active to develop these kinds of diseases.

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ARTICLE: Mental Training Program Preview



Record your best Hang Clean + Clean 1 Rep Max lift.

Build to Max


You asked for it! Here is a preview of 1 of the mental training pieces in the BRAND NEW MENTALITY WOD Online Program!

The general layout of the training pieces is similar to what you see below.  It starts with a reading full of tips, then you go into a drill or exercise for you to do, and I often leave you with some other bonus content, like an MP3 download



“Awareness of Your Focus”

Before, and during workouts you may find yourself feeling negative, stressed, or upset. It’s likely that what you’re thinking about has a lot to do with how you feel. If you’re focusing on a lot of things out of your control, you won’t find it easy to perform your best.

What you focus on is what you give your energy to. We have limited amounts of energy, so let’s make sure you’re using it wisely on things that matter the most.

Focusing on these things, will not help you perform your best.

Here 6 Common Unhelpful Focuses

Focusing on the past or future. For example – “I can’t believe I messed up!” or “If I’m going to succeed I can’t let him pass me.” All you can control is what you do in the present, so thoughts about the past or assuming you know “what has to happen” are wasteful.

Focusing on mistakes or weaknesses. For example, “My pullups suck.” or “I hope they don’t program snatches” Acknowledge areas you want to improve in your personal development plan or to your coach, but don’t beat yourself up, because it will impact your confidence and focus.

Focusing only on outcomes. For example, “I have to get this” or “I have to beat her.” You can only control your own behavior, not the behaviors of others. Plus, putting your thoughts on the process of what you’re doing will help you do that movement better.

Focusing on things out of your control. For example, “I hate training when it’s cold.” or “Why did he have to come to this class– now I won’t get the best score.” This takes your mind off of what you can do to improve your behavior.

Focusing on achieving perfection. For example, “I must get all of my lifts today” or “I have to make this muscle-up perfect.” This can set you up for frustration.

Focusing an all you did “wrong” and generalizing. For example, the whole WOD wasn’t TERRIBLE, just because you made a small mistake, or struggled with one movement. Struggling is actually a sign of future flourishing, it means you’re pushing your limits and to be your best, you gotta struggle. You mess up a few times on a few reps, that doesn’t mean that you are horrible or that you’ll never get it right.

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Record your best Front Squat 3 rep max lift.


For time:
50 Overhead Squats, 75/55 lbs
75/55 Chest-to-bar Pull-ups
50 Overhead Squats, 75/55 lbs

EVERY 3:00, including 0:00, run 200m.
TIMECAP: 25:00 GEAR: 3

Competition: 65/45# Pull-Ups
Performance: 45/35# Banded Pull-Ups or Ring Rows
Fitness: Find Weight Banded Pull-Ups or Ring Rows


The 2018 Reebok CrossFit Games are behind us. At this year's competition, we saw athletes overcome fears, set PRs, push through pain and perform incredible feats of fitness. It's back to the drawing board for those who have high hopes for 2019.

On Aug. 5, 2018, CrossFit crowned the fittest man, woman and team on Earth, the Rookie of the Year, the Most Improved athlete and the Spirit of the Games Award winner.

Miss the action? Catch up on who won what below or watch the live archived footage here.  


Fittest Man on Earth: Mat Fraser, USA
Second place: Patrick Vellner, Canada
Third place: Lukas Högberg, Sweden

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ARTICLE: 1,500 Calories a Day, 50 Miles a Week, 1 Broken Hip



Record your best Hang Snatch (Above The Knees) 2 Rep Max lift


Complete as many rounds as possible in 10 mins of:
5 Squat Snatches, 185/125 lbs
15 Toes-to-bars

Competition: 155-105#
Performance: 95-135#/65-95# Toes as high as possible
Fitness: 45-65/35-45# Knee Raises


When Amy Williams' bones began to spontaneously break before she turned 30, she knew it was time for a change.

Her body fat had dropped to just six percent, and her dangerously low bone density contributed first to a broken hand and then to a broken hip.

"I hit rock bottom when I broke my hip from basically just walking," said Williams, now 34. At the time she had also been trying to get pregnant but had stopped menstruating, which interfered with her ability to conceive.

For Amy Williams, a restrictive diet coupled with high-volume running led to more injury than fitness. (Courtesy of Amy Williams)

While Williams said that she wasn't anorexic—she never deliberately restricted her caloric intake—the effects of her diet on her body were similar to that of anorexia. A long-distance runner logging 50 miles a week, Williams said she simply wasn't educated about how to fuel her body to support her training volume.

At 5 foot 4 and 95 lb., she was consuming fewer than 1,500 calories a day, which she thought was enough to support her active lifestyle.

But when she fractured her hip in 2014, Williams had to put running on hold. In the meantime, she started going to CrossFit War Town in Warner Robins, Georgia. The gym, which Williams purchased in 2017, is now called CrossFit Carnivore.

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Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging but not quite maximal weight, leaving one solid rep in the tank. Use 85-90% of that weight for the fourth and fifth sets


For time:
10 Deadlifts, 245/165 lbs
30 Double Unders
20 Deadlifts, 245/165 lbs
60 Double Unders
30 Deadlifts, 245/165 lbs
90 Double Unders

Last performed week of 180615
TIMECAP: 10:00 GEAR: 3
Competition: 185-225# DUA
Performance: 135-165/95-110# Singles x 3
Fitness: 95-115/65-75# Singles

Edited version: CrossFit is constantly varied functional movements performed at high intensity. CrossFit optimizes health and fitness, which Coach Glassman defines as "increased work capacity across broad time and modal domains." Chris Hinshaw of the CrossFit Specialty Course: Aerobic Capacity demonstrates how to develop gears in order to maximize performance at different time domains.


ARTICLE: Off the Carbs, Off the Couch



Front Squat 3-3-3-3-3 Rest as needed between sets


Every 1 min for 15 mins, alternating between:
15 Burpees
15 Toes-to-bars
15 Row Calories

EMOM 15, alternating:
a) 10-15 Burpees
b) 10-15 Toes-to-Bar
c) 12-18/10-15 Calorie Row

Competition: Same
Performance: Toes as high as possible or Laying Toes to Post
Fitness: Knee Raises or Sit-Ups


“Nutrition is just as—if not more—important than movement.”

CrossFit Seminar Staff member Joe Westerlin said that shortly after he had drawn a small triangle in the upper-left corner of a whiteboard at CrossFit Omaha. He had divided it into five sections from top to bottom, labeling each: sport, weightlifting and throwing, gymnastics, metabolic conditioning, and, at the base, nutrition.

It was Day 2 of the CrossFit Level 1 Certificate Course, and it was time to talk food.

The two-day course teaches the fundamental principles and movements of CrossFit. Those who attend the course and pass the subsequent exam earn the title CrossFit Level 1 Trainer.

Many think the Level 1 course is focused on movement—so why was Westerlin talking about nutrition? And why did he say nutrition is at least as important as movement in CrossFit?

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Snatch 2-2-2-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging double. Then use that weight for 3-4 singles


For time: 75 Power Snatches, 75/55 lbs

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Suggested time cap 5 mins
Comp: 65/45#
Perf: 55/40#
Fit: 45/35#

ARTICLE: 10 to Watch in 2018—Revisited



Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.

Build over the first three sets to a challenging but manageable weight


5 rounds for time of:
Walking Lunge, 100 ft 15 Pull-ups

TIMECAP: 12:00 GEAR: 3
Competition: Same
Perfornance: 75ft Banded Pull-Ups or Ring Rows
Fitness: 50ft Banded Pull-Ups or Ring Rows


Before the 2018 season started, I wrote my annual article covering the top 10 athletes and storylines I’d be watching this year.  

I selected a mixture of dark horses, up-and-comers, teams and competitive battles that I felt would prove relevant at some point during the season.

With the 2018 Reebok CrossFit Games now in the rearview, I’m circling back to revisit those storylines and examine how the season ultimately played out.


Offseason changes, including a move to Canada West, led me to believe Meredith Root was ready to break through out of the newly combined West Regional.

Root won the Open in Canada West and kicked off Regionals with a third-place finish in Triple 3. A tough 20th place in Linda knocked her down to seventh place overall to close the first day.

Meredith Root at the 2018 Reebok CrossFit Games

Three straight top-10 finishes would move her up into the fifth and final qualifying spot heading into the Event 6 finale. She finished the event in 22nd, and for a moment it appeared her CrossFit Games hopes were dashed as she slid down to sixth place overall.

But the disqualification of an athlete ahead of her due to a failed drug test meant that Root rightfully received her invitation to Madison.

At the Games, Root’s best event finishes came in Crit (17th), 30 Muscle-Ups (13th) and Madison Triplus (15th).

She finished her rookie year at the Games in 30th overall.

All things considered, it was a tremendous effort on her part, and something to build on for 2019.

Read More




Find your Bench Press 5 Rep Max.


Complete as many rounds as possible in 20 mins of:
20 AbMat Sit-ups
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Kettlebell Swings, 32/24 kg
20 Chest-to-bar Pull-ups
Rest 2 mins

Competition: 53/35# Pull-Ups
Performance: 14/10# 35/26# Banded Pull-Ups or Ring Rows
Fitness: 10/6# 26/17# Banded Pull-Ups or Ring Rows


Being a rookie at the CrossFit Games is kind of like being a high-school freshman. The big kids seem to have all their shit together while you’re just hoping you can find your next class and someone to sit with at lunch.

Of the 79 individual athletes who took the floor this week, 26 are rookies. The night before their final day as CrossFit Games freshmen, a few shared some advice and hard-won lessons learned.


“Don’t be an idiot,” said Elliot Simmonds, a 24-year-old rookie from CrossFit Yas, after hearing that some first-timers hadn’t realized they would need to bring their own meals to the venue.

“If you've not packed food, you're stupid.”

Read More




    Find your Front Squat 5 Rep Max.



      5 rounds for time of:
      21/18 Row Calories
      15 Thrusters, 75/55 lbs

      TIMECAP: 12:00 GEAR: 3
      Competition: 65/45#
      Performance: 18/15 Calories 55/40#
      Fitness: 15/12 Calories 45/35#

      The 2018 CrossFit Games have come and gone. Watch the archived live coverage of the competition on CrossFit® - Forging Elite Fitness® ( The CrossFit Journal -- ( The CrossFit Games -- ( The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™




      Back Squat 5-5-5-5-5
      Use the heaviest weight you can for each set. Rest as needed between sets.


      Complete as many rounds as possible in 9 mins of:
      Goblet Walking Lunge, 50/35 lbs, 50 ft
      12 Dumbbell Snatches, 50/35 lbs

      Competition: 40/30#
      Performance: 30/20#
      Fitness: 20/10#


      Director of the CrossFit Games Dave Castro made a few big announcements at tonight’s Athlete Ceremony in the Coliseum at the Alliant Energy Center in Madison, Wisconsin. After 553 athletes walked across the floor waving their countries’ flags, Castro took the stage.

      His first announcement told the details of one of Saturday’s events.

      “Typically, we do our swim events early on in the week,” he said. “This year, we did a row on Day 1. … We’re doing the swim event for everybody on Saturday.”

      Castro then reintroduced the team rescue sled from the 2015 Games to the teams.

      The 2018 swim events are as follows:


      For time:

      Swim 500 meters

      Paddle 1,000 meters

      Run 2,000 meters

      Athletes will begin on the Lake Monona shoreline, enter the water and swim a 500-meter course, concluding back on land. They will then grab a paddleboard and paddle a 1,000-meter course. Finally, the athletes will exit the water and run 2,000 meters to the AEC, where they will cross the finish line.

      Time cap: 40 minutes

      Read more




      High Hang Snatch + Hang Snatch + Snatch 1-1-1-1-1-1-1-1
      Use the heaviest weight you can for each set. Rest as needed between sets.

      High Hang Snatch = from top third of thigh. Hang Snatch = just above knee. Athletes with an established 1RM should start with ~73%. Athletes without an established 1RM should start with a load that they can perform with excellent mechanics and little to no fatigue, and build from there at coach's discretion. Build by feel, but the goal is to make all eight sets with excellent mechanics, not to push to top weights.


      Every 1 min for 10 mins, alternating between:
      8 Thrusters, 145/100 lbs
      10 Strict Pull-ups

      EMOM 16:
      a) 5-8 Thrusters, 145#/100#
      b) 6-10 Strict Pullups
      GEAR: 2

      Competition: 115/75#
      Performance: 75-95/55-65# Strict Banded Pull-Ups or Ring Rows
      Fitness: 45-65/35-45# Strict Banded Pull-Ups or Ring Rows


      How well do you know this year's Games athletes? Scroll to peruse bios and stats for the 40 individual men set to compete in Madison, Wisconsin, at the 2018 Reebok CrossFit Games.

      Click here to download the PDF version.