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 11/21/2017

Tuesday
Warm-up
7 min AMRAP:
400m run/500m row, then cycle--
10 DB clean
10 wall ball
20 double under
10 4-way hip swing
Mobility
Twisted lizard @ 90 sec per side
Metcon
Metcon (AMRAP - Reps)
3 min max DB clean @ 50/35
1 min rest
3 min max bike for cal
1 min rest
3 min max wall ball @ 20/14
1 min rest
3 min max double under
Level 1
Hollow Rocks (1x50)
Level 2 & 3
Bench Press (3x5, climbing)
Level 3
Hang Power Snatch (EMOM x5: 3 hang 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 11/20/2017

    Monday
    Warm-up
    7 min AMRAP:
    400m run/500m row, then cycle—
    10 PVC pass thru
    10 hang snatch
    20 sec handstand hold
    10 superman
    Mobility
    Lat band stretch @ 90 sec per side
    Metcon
    Metcon (Time)
    21,15,9:(18 min)
    Power snatch @ 135/95
    HSPU
    Level 1
    Air Squat (1x25)
    Level 2 & 3
    Back Squat (5x5 @ 80%)
    Level 3
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    10 cal ski erg
    10 GHD sit up
    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 11/19/2017

  • No Workout Scheduled.
  • WOD for 11/18/2017

    Saturday
    Warm-up
    7 min AMRAP:
    400m run/500m row, then cycle—
    10 wall ball
    10 plate G2OH
    10 band pull aparts
    10 4-way hip swing
    Mobility
    Golf ball foot roll @ 90 sec per side
    Metcon (AMRAP - Rounds and Reps)
    30 min AMRAP with partner:
    800m dynamax run @ 20/14 (400m each)
    80 wall ball @ 20/14
    400m plate run @ 45/35 (200m each)
    40 burpees
    200m sprint (100m each)
    2 rope climb
    Class Times
  • 7:30 AM CrossFit
  • 9:00 AM CrossFit