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Charlotte Foerschler Photography www.charlottefoerschler.com

📸
04/07/2026

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Workout of the Day
Saturday 260704

Eva Strong

With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 135-lb barbell
♂ 205-lb barbell

Compare to 220618.

Post time to comments.

Stimulus and Strategy:
Today, we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting. Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District, and held certifications in special education and bilingual education. In addition to regularly running before school, she also enjoyed hiking. Friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.

Eva Strong is a partner workout where each athlete completes 24 double-unders, then works with their partner to split 19 toes-to-bars and 2 clean and jerks before running together. Each round should take less than 5 minutes to complete. To account for fatigue later in the workout, aim to keep the first few rounds under 4 minutes.

Scale the volume and load so each movement takes no more than 1 minute to complete. This should leave approximately 2:00-2:30 for the run while keeping the overall round time under 5 minutes.

Scale the double-unders to single-unders or penguin taps, and reduce the range of motion on the toes-to-bars. The goal is to maintain steady movement, efficient transitions, and consistent pacing throughout the workout.

Intermediate option:
With a partner, 5 rounds for time of:
12 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
With a partner, 5 rounds for time of:
24 single-unders (each)
19 hanging knee raises (total)
2 clean and jerks (total)
400-meter run (total)

Share all work, including splitting the run for 200 meters each.

♀ 35-lb barbell
♂ 45-lb barbell

đź“ŤCrossFit Canvas in Caldwell, Idaho

📸
16/06/2026

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Workout of the Day
Tuesday 260616

5 rounds for time of:
800-meter run
50 air squats
30 GHD sit-ups

Post time to comments.

Stimulus and Strategy:
Get ready for a long grind with today’s triplet. The three movements all demand varying degrees of hip flexion and extension. You’ll run, squat, and perform sit-ups, with each movement contributing to heavy legs and fatigued hip flexors as the workout progresses. The total volume is high: two-and-a-half miles of running, 250 air squats, and 150 GHD sit-ups. Aim to keep each run effort under 4 minutes; scale as needed to stay within that time domain. And remember — there are 5 rounds. Try to finish the air squats in under 2 minutes and the sit-ups in 90 seconds or less. If you are not regularly accumulating volume on the GHD, consider reducing the reps and shortening the range of motion.

Intermediate option:
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit-ups to parallel

Beginner option:
3 rounds for time of:
400-meter run
20 air squats
15 AbMat sit-ups

đź“ŤCrossFit Krypton in Chesapeake, Virginia

📸
27/05/2026

📸

Workout of the Day
Wednesday 260527

Sham

7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint

Compare to 141031.
Post your time to the comments.

Stimulus and Strategy:
Today's Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

Try to finish each round in under 90 seconds, with mostly unbroken deadlifts, and each sprint in under 40 seconds. Take note of how you are feeling after Murph and Adrian, and scale accordingly.

Be sure to log your in the CrossFit app!

Intermediate option:
Same as Rx'd.

Beginner option:
5 rounds for time of:
11 deadlifts
100-meter run

♀ 55-lb barbell
♂ 75-lb barbell

đź“ŤCrossFit Krypton in Chesapeake, Virginia

📸
02/05/2026

📸

Workout of the Day
Saturday 260502

For time:
10 push jerks
100 double-unders
8 push jerks
80 double-unders
6 push jerks
60 double-unders
4 push jerks
40 double-unders
2 push jerks
20 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double-unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light. Shoot to get that first set of double-unders completed in under 2 minutes; scale as needed to do so. A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.

Intermediate option:
For time:
10 push jerks
50 double-unders
8 push jerks
40 double-unders
6 push jerks
30 double-unders
4 push jerks
20 double-unders
2 push jerks
10 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
10 push jerks
50 single-unders
8 push jerks
40 single-unders
6 push jerks
30 single-unders
4 push jerks
20 single-unders
2 push jerks
10 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

đź“ŤCrossFit Canvas in Caldwell, Idaho

📸
25/04/2026

📸

Workout of the Day
Friday 260424

For time:
100 double-unders
60 dumbbell deadlifts
100 double-unders
45 dumbbell hang power cleans
100 double-unders
30 dumbbell push jerks

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a very grip- and shoulder-heavy workout. Even with the heavy dumbbells, try to keep moving with minimal breaks through all movements. Aim to complete the jump rope in under 2:30 each time, and the dumbbell movements in no more than 6 sets each. As you get farther into this one, use your legs and hips to keep the weight moving. This workout will not get easier each round, so make sure you are confident with the loads and scales you select.

Intermediate option:
For time:
70 double-unders
60 dumbbell deadlifts
70 double-unders
45 dumbbell hang power cleans
70 double-unders
30 dumbbell push jerks

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
60 single-unders
30 dumbbell deadlifts
60 single-unders
25 dumbbell hang power cleans
60 single-unders
20 dumbbell push jerks

♀ 10-lb dumbbells
♂ 20-lb dumbbells

đź“ŤCrossFit Canvas in Caldwell, Idaho

📸
22/04/2026

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Workout of the Day
Wednesday 260422

Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 55-lb barbell and a 2-inch deficit
♂ 75-lb barbell and a 4-inch deficit

Post loads and reps to comments.

Stimulus and Strategy:
Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push-up adds a little more fun to the workout and will challenge the Murph-proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.

Intermediate option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 45-lb barbell and a 1-inch deficit
♂ 65-lb barbell and a 2-inch deficit

Beginner option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push-ups from the knees

♀ 15-lb barbell
♂ 35-lb barbell

đź“ŤCrossFit Krypton in Chesapeake, Virginia

📸
14/04/2026

📸

Workout of the Day
Tuesday 260414

10 rounds for time of:
2 rope climbs to 15 feet
10 GHD sit-ups
25 double-unders

Post time to comments.

Stimulus and Strategy:
Get ready for a longer triplet today. Manage rest early on the rope climbs and GHD sit-ups to ensure you never hit failure on either movement. Aim to finish the rope climbs in less than 45 seconds each round and the GHD sit-ups and double-unders in less than 30 seconds each round. Be mindful of wasted time during transitions. Simply prolonging each transition by 5 seconds will lead to an additional 2 or more minutes of workout time.

Intermediate option:
10 rounds for time of:
1 rope climb to 15 feet
7 GHD sit-ups to parallel
30 seconds of double-under attempts

Beginner option:
7 rounds for time of:
2 pull-to-stands
10 AbMat sit-ups
15 penguin taps

đź“ŤCrossFit Canvas in Caldwell, Idaho

📸
28/03/2026

📸

Workout of the Day
Saturday 260328

Quarterfinals Workout 3

For time:
3 rounds of:
50 double-unders
10 deadlifts, first weight

2 rounds of:
50 double-unders
10 deadlifts, second weight

1 round of:
50 double-unders
10 deadlifts, third weight

Time cap: 12 minutes

♀ 155/185/225-lb barbell
♂ 225/275/315-lb barbell

Post time or reps to the comments.

Visit the CrossFit Games website for full details, including Age-Group variations of the workout.

đź“ŤCrossFit Canvas in Caldwell, Idaho

📸
21/03/2026

📸

Workout of the Day
Saturday 260321

2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Post time to comments.

Stimulus and Strategy:
This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.

Intermediate option:
2 rounds for time of:
15 shuttle runs
25 toes-to-bars
15 shuttle runs
15 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Beginner option:
2 rounds for time of:
5 shuttle runs
25 hanging knee raises
5 shuttle runs
15 ring rows

One shuttle run is 25 feet out and 25 feet back.

đź“ŤCrossFit Krypton in Chesapeake, Virginia

📸
21/02/2026

📸

Workout of the Day
Saturday 260221

For time:
2-4-6-8-10 reps
Bar muscle-ups
60-50-40-30-20 reps
Double-unders

Post time to the comments.

Stimulus and Strategy:
Today's workout contains high-skill movements aimed at Open prep, with an emphasis on movement efficiency and rest management. Push for unbroken bar muscle-ups early in the workout — if necessary, one to two breaks in the larger sets to manage muscle fatigue and avoid failure. Keep the double-unders to 1:30 or less for the first round. Advanced athletes could be closer to finishing this set in less than a minute.

Intermediate option:
For time:
2-3-4-5-6 reps
Bar muscle-ups (or leg-assisted bar muscle-ups)
50-40-30-20-10 reps
Double-unders

Beginner option:
For time:
2-3-4-5-6 reps
Pull-up (strict, kipping, or chest-to-bar)
40-30-20-10-10 reps
Single-unders

đź“ŤCrossFit Canvas in Caldwell, Idaho

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