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 01/22/2019

Tuesday
Mobility
Front rack stretch @ 90 sec
Lizard pose @ 45/side
Metcon
Metcon (Time)
Complete:(20 min)
3 rounds—
21/17 cal bike
21 pull ups

...DIRECTLY INTO...

3 rounds—
9 power cleans @ 135/95
9 push jerks @ 135/95
Strength
DB Push Press (3x8, across)
Embrace
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
15 GHD sit ups
5 ring muscle ups
Class Times
  • 5:00 AM CrossFit
  • 6:00 AM CrossFit
  • 9:00 AM CrossFit
  • 12:00 PM CrossFit
  • 4:00 PM CrossFit
  • 5:00 PM CrossFit
  • 6:15 PM CrossFit
  • WOD for 01/21/2019

    Monday
    Mobility
    Saddle pose @ 90 sec
    Lat band stretch @ 45/side
    Metcon
    Metcon (AMRAP - Rounds and Reps)
    AMRAP 15:
    15 hang power snatch @ 95/65
    60 double unders
    15 overhead squats @ 95/65
    30/24 cal row
    Strength
    Power Snatch (EMOMx5:1 power snatch)
    Embrace
    Metcon (Time)
    3 rounds:
    15 DB front squats @ 50s/35s
    15 HSPU
    Class Times
  • 5:00 AM CrossFit
  • 6:00 AM CrossFit
  • 9:00 AM CrossFit
  • 12:00 PM CrossFit
  • 4:00 PM CrossFit
  • 5:00 PM CrossFit
  • 6:15 PM CrossFit
  • WOD for 01/20/2019

  • No Workout Scheduled.
  • WOD for 01/19/2019

    Saturday
    Mobility
    Twisted lizard @ 45/side
    1st rib mobility @ 45/side
    Metcon
    Metcon (Time)
    3 man teams complete:
    2 rounds—
    30 bar facing burpees
    30 hang squat cleans @ 95/65
    30 T2B
    30 thrusters @ 95/65

    150/120 cal bike

    2 rounds—
    30 bar facing burpees
    30 hang squat cleans @ 115/85
    30 T2B
    30 thrusters @ 115/85

    150/120 cal bike

    2 rounds—
    30 bar facing burpees
    30 hang squat cleans @ 135/95
    30 T2B
    30 thrusters @ 135/95
    Class Times
  • 7:30 AM CrossFit
  • 9:00 AM CrossFit