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 you’re capable of accomplishing.

Today's WOD

WOD
CrossFit - Wed, Sep 28
Strength
<p>EMOM x 15</p><p>Min 1: 2 Ring Dip/Box Dip for Max Load</p><p>Min 2: 15 sec/side Side Elbow Plank</p><p>Min 3: 10 GHD Sit Up/V Up</p>
Weighted Ring Dip (5 sets of 2 reps building in weight)
Weighted Box Dip (5 sets of 2 reps Building in weight)
Metcon
Metcon (Time)
<p>For Time:</p><p>600m Run</p><p>10 Pull Ups</p><p>10 Wall Ball (20/14 to 10ft Target)</p><p>400m Run</p><p>20 Pull Ups</p><p>20 Wall Ball</p><p>200m Run</p><p>30 Pull Ups</p><p>30 Wall Ball</p><p> </p><p>Time Cap: 15 Minutes</p><p>RX+: 30/20 to 10ft Target</p>
Cool Down
Cool Down (Checkmark)
<p>60 sec/side Lacrosse Ball Pec Smash</p><p>60 sec/side Lacrosse Ball Delt Smash</p><p>60 sec/side Quad Foam Roll</p><p>60 sec/side Hamstring Foam Roll</p>

Recent WODs

WOD
CrossFit - Tue, Sep 27
Strength
<p>Weight should be 10-20 pounds heavier than last week across, not building</p>
1&1/4 Front Squat (Every 3 minutes x 6; 3 reps of 1 1/4 Front Squat)
Metcon
Metcon (Time)
<p>3 Rounds</p><p>21 HSPU</p><p>15 Deadlifts (155/105)</p><p>9 Hang Power Cleans</p><p> </p><p>Time Cap: 11 Minutes</p><p>RX+: 12 Wall Facing HSPU</p>
Cool Down
Cool Down (Checkmark)
<p>60 sec/side Low Back Foam Roll</p><p>60 sec/side Quad Foam Roll</p><p>60 sec/side Hamstring Foam Roll</p><p>60 sec/side Glute Foam Roll</p>
WOD
CrossFit - Mon, Sep 26
Strength
<p>Each round&nbsp;reps&nbsp;are to be performed without dropping the bar</p>
Hang Power Clean (Every 2 minutes x 5; 4 Hang Power Clean Above Knee)
Metcon
Metcon (5 Rounds for reps)
<p>2 Minutes of Work; 3 Minutes of Rest x 5</p><p>30 Double Unders</p><p>15/12 Cal Bike Sprint</p><p>Max Burpees in Remaining Time</p><p> </p><p>Goal: 30-50 seconds of Burpees; 10-15 Burpees per round</p>
Cool Down
Cool Down (Checkmark)
<p>60 sec/side Lacrosse Ball trap Smash</p><p>60 sec/side Calf Foam Roll</p><p>60 sec/side Quad Foam Roll</p><p>60 sec/side Hamstring Foam Roll</p>
WOD
No WOD available