Workout of the Day

The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what your capable of accomplishing.

WOD for 09/20/2017

Wednesday
Warm-up
7 min AMRAP:
400m run/500m row, then cycle--
10 deadlift with empty bar
10 lunges
10 double under
Mobility
Golf ball foot roll @ 90 sec per side
Metcon
Metcon (AMRAP - Rounds and Reps)
"Walking Dead"
15 min AMRAP:
60 double under
30 jumping lunge
15 deadlift @ 225/155
Level 1
Air Squat (1x25)
Level 2 & 3
Power Clean (5x2, climbing)
Level 3
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP:
10 hand release push up
10 KB swing @ 70/53
Class Times
  • 5:00 AM CrossFit
  • 6:00 AM CrossFit
  • 9:00 AM CrossFit
  • 12:00 PM CrossFit
  • 5:00 PM CrossFit
  • 6:15 PM CrossFit
  • WOD for 09/19/2017

    Tuesday
    Warm-up
    7 min AMRAP:
    400m run/500m row, then cycle--
    5 push press with empty bar
    10 sit up
    10 4-way hip swing
    Mobility
    Wall split stretch @ 3 min
    Metcon
    Metcon (Time)
    21,15,9:(15 min)
    Push press @ 95/65
    Sit up
    400m run
    Level 1
    GHD Hip Extension (1x50)
    Level 2 & 3
    Back Squat (4x2, climbing)
    Level 3
    Power Snatch (EMOM x5: 3 TnG power snatch, across)
    Class Times
  • 6:00 AM CrossFit
  • 9:00 AM CrossFit
  • 12:00 PM CrossFit
  • 5:00 PM CrossFit
  • 6:15 PM CrossFit
  • 7:15 PM Open Gym
  • WOD for 09/18/2017

    Monday
    Warm-up
    7 min AMRAP:
    400m run/500m row, then cycle--
    10 air squat
    5 kip swing
    5 hang clean with empty bar
    Mobility
    Seated saddle with archer arms @ 90 sec per side
    Metcon
    Metcon (Time)
    3 rounds:(20 min)
    50 air squat
    7 bar muscle up
    10 hang power clean @ 135/95
    Level 1
    Shoulder Press (1x25)
    Level 2 & 3
    Shoulder Press (EMOM x5: 3 shoulder press, across)
    Level 3
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    10 calorie row
    10 calorie ski
    Class Times
  • 5:00 AM CrossFit
  • 6:00 AM CrossFit
  • 9:00 AM CrossFit
  • 12:00 PM CrossFit
  • 5:00 PM CrossFit
  • 6:15 PM CrossFit
  • WOD for 09/17/2017

  • No Workout Scheduled.