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 10/18/2018

Thursday
Mobility
Lax ball posterior shoulder roll @ 90 sec
Lax ball hip roll @ 90 sec
Metcon
Muscle snatch + Snatch Balance + Sotts Press (EMOM x5: 2 reps of each)
Squat Snatch (EMOM x8: 1 rep (2 sec pause @ knee))
Snatch Grip Deadlift (EMOM x5: 5 reps)
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP:
2 TGU @ 53/35 (right arm)
50m overhead KB carry
2 TGU @ 53/35 (left arm)
50m overhead KB carry
20 ball slams @ 30/20
Embrace
ROMWOD programming
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 10/17/2018

    Wednesday
    Mobility
    Saddle pose with archer arms @ 3 min
    Metcon
    Metcon (Time)
    3 rounds:(18 min)
    600m run
    21 hang squat snatch @ 75/55
    Strength
    Split Jerk (5x3, climbing)
    Embrace
    Metcon (Weight)
    5 supersets (not for time):
    5 strict pull ups
    10 DB bench press
    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 10/16/2018

    Tuesday
    Mobility
    Front rack stretch @ 90 sec
    Dragon pose @ 90 sec
    Metcon
    Metcon (3 Rounds for reps)
    3 min AMRAP:
    9/7 cal bike
    9 power cleans @ 115/85

    Rest 3 min

    3 min AMRAP:
    9/7 cal bike
    7 power cleans @ 135/95

    Rest 3 min

    3 min AMRAP:
    9/7 cal bike
    5 power cleans @ 155/105
    Strength
    Power Clean (10 min to find a heavy 5 rep (TnG))
    Embrace
    Metcon (Time)
    Complete:
    20 GHD sit ups
    400m wreck bag run @ 50/35
    20 GHD sit ups
    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 10/15/2018

    Monday
    Mobility
    Twisted lizard @ 90 sec
    Puppy dog @ 90 sec
    Metcon
    Dirty 30 (Time)
    Complete:(25 min)
    30 box jumps @ 24/20"
    30 C2B pull ups
    30 KB swings @ 70/53
    30 front squats @ 115/85
    30 T2B
    30 push press @ 115/85
    30 deadlifts @ 115/85
    30 wall balls @ 20/14
    30 bar facing burpees
    30 double unders
    Strength
    Back Squat (EMOM x5: 5 reps)
    Embrace
    1000m Row (Time)
    Max Effort 1000m Row
    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