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 05/27/2018

  • No Workout Scheduled.
  • WOD for 05/26/2018

    Saturday
    Warm-up
    7 min AMRAP:
    1 min run/row
    5 deadlifts
    5 hang cleans
    5 thrusters
    5 hang snatch
    5 overhead squats
    Mobility
    Twisted lizard @ 90 sec per side
    Metcon (Time)
    3 man teams complete: (30 min)
    90/60 cal bike
    75 power snatch @ 75/55
    75 thrusters @ 75/55
    90/60 cal bike
    60 power snatch @ 95/65
    60 thrusters @ 95/65
    90/60 cal bike
    45 power snatch @ 115/85
    45 thrusters @ 115/85
    90/60 cal bike
    30 power snatch @ 135/95
    30 thrusters @ 135/95
    90/60 cal bike
    15 power snatch @ 155/105
    15 thrusters @ 155/105
    Metcon
    Class Times
  • 7:30 AM CrossFit
  • 9:00 AM CrossFit
  • WOD for 05/25/2018

    Friday
    Warm-up
    7 min AMRAP:
    1 min run/row
    10 PVC around the world
    10 squats
    10 4-way hip swings
    10 spiderman planks
    Mobility
    Golf ball foot roll @ 90 sec per side
    Metcon
    Metcon (Time)
    3 rounds: (20 min)
    500m row
    400m run
    *Rest 3 min between rounds
    Level 1
    Sumo Deadlift High Pull (1x25)
    Level 2 & 3
    Front Squat (6x2, start @ 65% and climb)
    Level 3
    Metcon (AMRAP - Reps)
    EMOM x6:
    Odd— max D-ball clean @ 100/70
    Even— max sit ups
    Class Times
  • 5:00 AM CrossFit
  • 6:00 AM CrossFit
  • 9:00 AM CrossFit
  • 12:00 PM CrossFit
  • 5:00 PM CrossFit
  • WOD for 05/24/2018

    Thursday
    Metcon
    0:00-7:00—
    1 min run/row
    2 wall walk ups
    5 hip swings
    5 pull ups
    10 push ups
    15 squats

    10:00-25:00—
    High hang clean & jerk technique

    28:00-33:00—
    EMOM x5:
    3 press in front squat

    35:00-40:00—
    EMOM x5:
    3 press in split jerk

    42:00-52:00—
    EMOM x10:
    1 high hang squat clean + 1 split jerk, build to heavy set

    55:00-60:00—
    5 min AMRAP:
    20 Russian KB swings @ 70/53
    20 slam balls @ 30/20
    EMOM x5: 3 press in front squat
    EMOM x5: 3 press in split jerk position
    EMOM x10: 1 high hang squat clean + 1 split jerk
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    20 Russian KB swings @ 70/53
    20 ball slams @ 30/20
    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
  • 7:15 PM Open Gym