The CrossFit Games are the world’s premier test to find the Fittest on Earth™. They are world-renowned as a grueling test for the toughest athletes on Earth as well as a thrilling experience for spectators. Since its inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes

There Is No Other True Test Of Fitness.

The Games were created to fill a void—no other true test of fitness existed. From Ironman triathlons to the NFL, all other athletic events neglected to accurately test fitness. Even decathlons, while testing a relatively wide range of abilities, missed vital components of physical fitness.

The CrossFit Games events are made up of a broad range of functional movements. Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program. Make no mistake—the CrossFit Games are designed to test, not train, fitness. The goal is to find the fittest athletes, not to produce an easily replicable workout program.

The Games Are A Three-Stage Journey.

The Games season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in the winter in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who's at least 14 years old can sign up, and join in the first stage of the CrossFit Games season.

The top athletes from each of the 17 regions qualify for the second stage of the competition—regionals. The regionals are live, three-day competitions that are held in May. The top athletes from two or three regions combine, and compete for the five qualifying spots for the CrossFit Games .

The season culminates in the 2017 Reebok CrossFit Games. At this point in the season, the field has been whittled down from hundreds of thousands of athletes in the Open to the world's fittest 40 men, 40 women, 40 teams, 80 teenagers, and 220 masters. The CrossFit Games rank the world's fittest, and determine who is the Fittest on Earth. 

A key element to a fair test of fitness is the unknown and unknowable. Athletes cannot train for what they do not know. At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown events makes for an explosive mix. 

May Only The Best Win.

The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Future events will include even more surprises.

In order to be satisfied that the CrossFit Games winners are truly the Fittest on Earth, we need to be confident the champions would also win other good tests of fitness.


The Games use a relative scoring system. That is, athletes are rewarded according to their placing in each event relative to their peers—not according to their absolute performance on that event. To the degree which we’ve done our job, the Games athletes are the 40 fittest men and 40 fittest women on Earth. All of them have qualified through multiple steps to get there. It’s up to the Games to determine who among them is the fittest.

A Growing Sport.

Interest in this sport continues to increase, along with the size of the CrossFit community. Last year at this time, there were just more than 11,000 affiliates. Today, we have surpassed 13,000. 2017 promises to be a landmark year for the CrossFit Games.

Coach Graham

WOD 012317

What is the largest crowd you have ever been in?

Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Rowing Clinic

Spend 15-20 minutes learning proper rowing technique:
The Rowing Stroke
The rowing stroke is divided into four parts: the recovery, the catch, the drive and the finish.

1. The Recovery: The recovery is the part of the stroke in which your body is sliding forward from the “finish” position back to the “catch.” It is indeed “recovery” — when you feel little to no muscular tension in your lats or arms.

2. The Catch: At the catch, body position is crucial. If you enter the drive phase out of position, the muscular force you produce will not be efficiently applied to the stroke. Do a quick body check. Your arms should now be straight with your shoulders level and in front of your hips. Avoid the common problem of hunching your shoulders. Your head should be in a neutral position.

3. The Drive: Keeping your arms straight and maintaining the same torso position (the 1 o’clock position), drive your feet hard against the footplate. It’s your powerful quadriceps that provide the force to accelerate the handle. Your shoulders should stay loose and your arms straight. Think of your arms during the early drive as being like steel hooks from your shoulders to the handle.

4. The Finish: At the point at which your knees are fully extended, you are at the “finish.” Make sure you have completed the pull completely so that the handle is held lightly at your lower ribs, about solar-plexus level.

Metcon (Time)

“Annie’s on a Boat”
100 Double-unders
50 Calorie Row
50 Sit-ups

40 Calorie Row
40 Sit-Ups

60 Double-unders
30 Calorie Row
30 Sit-ups

40 Double-unders
20 Calorie Row
20 Sit-ups

20 Double-unders
10 Calorie Row
10 Sit-ups

20 Minute Time Cap

1. Single Unders (don't change the reps)
2. Remove the first round if you need to (100/50/50)

Cash Out

100 Situps for time

Out of Town WOD

Tabata mashup
Double Unders


CrossFit Journal: The Performance-Based Lifestyle Resource