Your workouts.
Two weeks of workouts. One day at a time.
Today · 2026
Monday, November 9
2 published workout sections. Expand a workout for the full prescription.
CrossFit
CrossFit I · FitnessSkillAMRAP 12 mins: Ring Muscle-up ProgressionsComplete as many rounds as possible in 12 mins of:
Complete as many rounds as possible in 12 mins of: Ring Muscle-up Progression
Open in BTWB ↗METCONAMRAP 20 mins: Foot Assisted Ring Dips, Single Dumbbell Thrusters, Single Dumbbell Walking Lunges, and Single Dumbbell Hang Clean & JerksComplete as many rounds as possible in 20 mins of:
Complete as many rounds as possible in 20 mins of: 4 Foot Assisted Ring Dips 8 Single Dumbbell Thrusters, pick load Single Dumbbell Walking Lunge, pick load, 60 ft 8 Single Dumbbell Hang Clean & Jerks, pick load
Open in BTWB ↗Build
4 sectionsBack Squat 6-6-6-6-6, rest 2:30Back Squat 6-6-6-6-6
Back Squat 6-6-6-6-6 Use the heaviest weight you can for each set. Rest 2:30 between sets.
Open in BTWB ↗Pausing Deadlift : 3-3-3-3, rest 2 minsPausing Deadlift 3-3-3-3
Pausing Deadlift 3-3-3-3 Use the heaviest weight you can for each set. Rest 2 mins between sets.
Open in BTWB ↗2 RFQ: Thread-the-Needles and Plank Dumbbell Pull Throughs2 rounds for quality of:
2 rounds for quality of: 16 Thread-the-Needles 16 Plank Dumbbell Pull Throughs
Open in BTWB ↗3 RFQ: Dumbbell Lateral Box Step-ups and Back Rack Front Foot Elevated Split Squats3 rounds for quality of:
3 rounds for quality of: 16 Dumbbell Lateral Box Step-ups 16 Back Rack Front Foot Elevated Split Squats
Open in BTWB ↗Blast
1 sectionPower:4 RF-ME / 1 min Stations: Wall Balls, Med Ball Toe Taps, Double Dumbbell Cleans, and Mountain Climbers4 rounds, 1 min per station, for max reps of:
4 rounds, 1 min per station, for max reps of: Wall Ball, pick load Rest 1 min Med Ball Toe Tap Rest 1 min Double Dumbbell Clean, pick load Rest 1 min Mountain Climber Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Open in BTWB ↗Daily programming · 2026
Tuesday, November 10
1 published workout section. Expand a workout for the full prescription.
CrossFit
CrossFit I · FitnessMETCONAMRAPx4: 4 mins of Kettlebell Swings, AbMat Sit-ups, and Single Unders; 4 mins ...For total rounds and reps:
For total rounds and reps: AMRAP in 4 mins of: 16 Kettlebell Swings, pick load 24 AbMat Sit-ups 48 Single Unders -- then -- Rest 2 mins -- then -- AMRAP in 4 mins of: 16 Kettlebell Swings, pick load 24 AbMat Sit-ups 36 High Jump Single Unders -- then -- Rest 2 mins -- then -- AMRAP in 4 mins of: 16 Kettlebell Swings, pick load 24 AbMat Sit-ups 24 Crossover Practices -- then -- Rest 2 mins -- then -- AMRAP in 4 mins of: 16 Kettlebell Swings, pick load 24 AbMat Sit-ups 36 High Jump Single Unders For each AMRAP, restart from 0.
Open in BTWB ↗Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Wednesday, November 11
1 published workout section. Expand a workout for the full prescription.
CrossFit
CrossFit I · FitnessShip9 RFT: Power Clean + Front Squats and Burpee Box Jumps9 rounds for time of:
9 rounds for time of: 7 Power Clean + Front Squats, pick load 8 Burpee Box Jumps, pick height
Open in BTWB ↗Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Thursday, November 12
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Friday, November 13
2 published workout sections. Expand a workout for the full prescription.
CrossFit
CrossFit I · FitnessStrengthBench Press 4-4-4-4-4, rest 3 minsBench Press 4-4-4-4-4
Bench Press 4-4-4-4-4 Use the heaviest weight you can for each set. Rest 3 mins between sets.
Open in BTWB ↗EngineEvery 6 mins for 18 mins: Rows, Bikes, and Wall BallsEvery 6 mins for 18 mins do:
Every 6 mins for 18 mins do: Row, 200 m Bike, 400 m Row, 200 m 20 Wall Balls, pick load, 9 in
Open in BTWB ↗Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Saturday, November 14
1 published workout section. Expand a workout for the full prescription.
CrossFit
CrossFit I · FitnessMETCON8 RFT: Double Dumbbell Snatches, Dumbbell Farmer Carries, Double Dumbbell Box Step Overs, and 3 more8 rounds for time of:
8 rounds for time of: 9 Double Dumbbell Snatches, pick load 7x [ 1 Dumbbell Farmer Carry, 25 ft + 1 Double Dumbbell Box Step Over, 20 in ], pick load 15 Jumping Pull-ups 7x [ 1 Dumbbell Farmer Carry, 25 ft + 1 Double Dumbbell Box Step Over, 20 in ], pick load
Open in BTWB ↗Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Sunday, November 15
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Monday, November 16
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Tuesday, November 17
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Wednesday, November 18
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Thursday, November 19
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Friday, November 20
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Saturday, November 21
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Daily programming · 2026
Sunday, November 22
No published workouts for this selection. Check another day or track.
CrossFit
CrossFit I · FitnessNo published workout. This may be a rest day or programming may not be published yet.
Build
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Blast
0 sectionsNo published workout. This may be a rest day or programming may not be published yet.
Updated
Refreshes hourly · Dates in Halifax time.
Only this week and next week are available. A blank day doesn’t necessarily mean a rest day.