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 08/20/2018

Monday
Mobility
90 sec saddle pose
90 sec child’s pose
Metcon
Metcon (Time)
Complete:(25 min)
1 mile run
50 wall balls @ 20/14
30 burpee box jump overs @ 24/20"
10 power snatches @ 155/105
Strength
Back Squat (4x4, across)
Embrace
Metcon (Time)
3 rounds:
20 front rack wreck bag lunge @ 50/35
5 ring muscle 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 08/19/2018

  • No Workout Scheduled.
  • WOD for 08/18/2018

    Saturday
    Mobility
    30 sec downward dog, 30 sec seal pose for 3 min
    Metcon
    Metcon (Time)
    3 man teams complete: (30 min)
    250 clean & jerks

    *Climb in weight every 50 reps:
    Weight 1 - 95/65
    Weight 2 - 115/85
    Weight 3 - 135/95
    Weight 4 - 155/105
    Weight 5 - 185/135

    **Complete 45/30 cal row and 30 T2B at 0:00, 5:00, 10:00, 15:00, 20:00.
    Class Times
  • 7:30 AM CrossFit
  • 9:00 AM CrossFit
  • WOD for 08/17/2018

    Friday
    Mobility
    90 sec squat hold
    90 sec seated split stretch
    Metcon
    Metcon (AMRAP - Rounds and Reps)
    20 min AMRAP:
    200m run
    20/15 cal row
    20 alternating DB snatch @ 50/35
    20 wall ball @ 20/14
    Strength
    Bench Press (Establish a heavy 7 rep (10 min))
    Embrace
    Metcon (Time)
    3 rounds:
    10 D-ball cleans @ 100/70
    10 box jump overs @ 24/20"
    Class Times
  • 5:00 AM CrossFit
  • 6:00 AM CrossFit
  • 9:00 AM CrossFit
  • 12:00 PM CrossFit
  • 5:00 PM CrossFit