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 06/17/2019

Monday
Mobility
Golf ball foot roll @ 45/side
Couch stretch @ 45/side
Metcon
Metcon (Time)
3 rounds:
75 double unders
50 air squats
25/18 cal row
Strength
Back Squat (10 min to build to a heavy 3 rep set)
Embrace
Metcon (AMRAP - Reps)
Tabata (20/10x8 rounds):
Sit ups

Rest 1 min

Tabata:
GHD hip extensions
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 06/16/2019

  • No Workout Scheduled.
  • WOD for 06/15/2019

    Saturday
    Mobility
    Front rack bar stretch @ 90 sec
    Lizard pose @ 45/side
    Metcon
    Metcon (Time)
    3 man teams complete:
    800m wreck bag run @ 50/35
    75 box jump overs @ 24/20"
    50 power clean & jerks @ 155/105
    15 rope climbs
    50 power clean & jerks @ 155/105
    75 box jump overs @ 24/20"
    800m wreck bag run @ 50/35
    Class Times
  • 7:30 AM CrossFit
  • 9:00 AM CrossFit
  • WOD for 06/14/2019

    Friday
    Mobility
    Barbell quad roll @ 45/side
    Wall shoulder stretch @ 90 sec
    Metcon
    Metcon (Time)
    E4MOMx5:(20 min)
    12/9 cal bike
    9 bar facing burpees
    6 power snatches @ 135/95
    *Score is your slowest round.

    (Goal = 2:45)
    Strength
    Snatch High Pull + Low Hang Power Snatch (EMOMx7: 1 snatch high pull + low hang power snatch)
    Embrace
    Metcon (AMRAP - Rounds)
    2 rounds NOT for time:
    900m row
    *300m slow pace, 300m moderate pace, 300m fast pace.
    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