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 02/22/2018

Thursday
Warm-up
7 min AMRAP:
1 min run/row, then cycle—
5 Good Mornings
5 Back Squats
5 Front Rack Stretches
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wall split stretch @ 3 min
Metcon
Metcon (AMRAP - Rounds)
EMOM x6:
Odd— 45 sec GHD hip extensions
Even— 45 sec box jump overs @ 24/20”

Rest 2 min

EMOM x6:
Even— 45 sec overhead squat @ 75/55
Odd— 45 sec burpee to target

Rest 2 min

EMOM x6:
Even— SDHP @ 75/55
Odd— HSPU (open standard)

*Each movement should be performed at an EASY pace and focus should be on quality of movement.
Level 1, 2, & 3
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
  • 7:15 PM Open Gym
  • WOD for 02/21/2018

    Wednesday
    Warm-up
    7 min AMRAP:
    1 min run/row, then cycle—
    5 stiff leg deadlifts
    5 thrusters
    5 4-way hip swings
    5 T2B
    5 DB snatch/side
    Mobility
    Couch stretch @ 90 sec per side
    Metcon
    Metcon (8 Rounds for reps)
    2 rounds:
    90 sec max effort bike for cal
    30 sec rest
    90 sec max effort wall ball @ 20/14
    30 sec rest
    90 sec max effort DB snatch @ 50/35
    30 sec rest
    90 sec max effort T2B
    30 sec rest
    Level 1
    Deadlift (1x25)
    Level 2 & 3
    Power Snatch (7x3, across)
    Level 3
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    5 overhead squat @ 95/65
    10 box jump over @ 24/20”
    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 02/20/2018

    Tuesday
    Warm-up
    7 min AMRAP:
    1 min run/row, then cycle—
    5 stiff leg deadlifts
    5 front squats
    5 strict press
    5 hip swings
    5 KB swings
    Mobility
    Lat band stretch @ 90 sec per side
    Metcon
    Metcon (Time)
    Complete: (20 min)
    50/40 calorie row
    40 KB swings @ 53/35
    30 push jerk @ 135/95
    40 KB swings @ 53/35
    50/40 calorie row
    Level 1
    Shoulder Press (1x25)
    Level 2 & 3
    Push Press (5x3, across)
    Level 3
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    10 calorie ski erg
    10 D-ball cleans @ 100/70
    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
  • 7:15 PM Open Gym
  • WOD for 02/19/2018

    Monday
    Warm-up
    7 min AMRAP:
    1 min run/row, then cycle—
    5 stiff leg deadlifts
    5 bar shrugs
    5 high pulls
    5 muscle cleans
    5 front squats
    5 dips
    Mobility
    Prone chest stretch @ 90 sec per side
    Metcon
    Elizabeth (Time)
    21-15-9
    Clean, 135# / 95#
    Ring Dips
    Level 1
    Air Squat (1x25)
    Level 2 & 3
    Front Squat (EMOM x7: 2 with 2 sec pause at bottom)
    Level 3
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    50 double unders
    3 bar 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