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
CrossFit
Mobility
Warm-up
Ankle Flexion
Banded Shoulder
Supine Leg Crossover
Banded Shoulder
Supine Leg Crossover
Metcon
Potentia Fortitude (AMRAP - Rounds)
EMOM x 20:
Odd: 15/10 Cal Row
Even: 30 Double Unders + 6 Chest-to-Bar Pull-ups
Rx+: 18/12 Cal Row, 8 C2Bs
Sc: 12/9 Cal Row, 6 PU
Odd: 15/10 Cal Row
Even: 30 Double Unders + 6 Chest-to-Bar Pull-ups
Rx+: 18/12 Cal Row, 8 C2Bs
Sc: 12/9 Cal Row, 6 PU
-score rounds completed
Strength
Metcon (Weight)
Single DB Single Leg RDL
3x12, each leg
3x12, each leg
Embrace
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
5 Meter Handstand Walk
15 Air Squats
5 Meter Handstand Walk
15 Air Squats
WOD
CrossFit
Mobility
Warm-up
Child Pose
Wrist Stretches
Runners Lunge
Wrist Stretches
Runners Lunge
Weightlifting
Metcon (Weight)
4 Sets:
1 Snatch + 1 Hang Snatch + 1 High Hang Snatch + 1 Overhead Squat
1 Snatch + 1 Hang Snatch + 1 High Hang Snatch + 1 Overhead Squat
-climb in weight
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
200 Meter Run
1:00 Low Plank Hold
12 DB Deadlifts (70s/50s)
SC: 50s/35s, high plank hold
200 Meter Run
1:00 Low Plank Hold
12 DB Deadlifts (70s/50s)
SC: 50s/35s, high plank hold
-target 3+ rounds
Embrace
Metcon
EMOM 6:
Odd: 12 Renegade Rows (35s/20s, 6R/6L)
Even: 8 10 Meter Shuttle Sprints
Odd: 12 Renegade Rows (35s/20s, 6R/6L)
Even: 8 10 Meter Shuttle Sprints
WOD
CrossFit
Mobility
Warm-up
Barbell Trap Smash
Active Hamstring
Active Hamstring
Metcon
Metcon (Time)
For time:
8 Hang Cleans (115/85)
10 Toes-to-bar
Wallballs (20/14)
*10-20-30-40-50
Rx+: 135/95, 30/20 WBs
Sc: 95/65, 14/10 WBs
8 Hang Cleans (115/85)
10 Toes-to-bar
Wallballs (20/14)
*10-20-30-40-50
Rx+: 135/95, 30/20 WBs
Sc: 95/65, 14/10 WBs
-target 16/cap 20
-after set of 50 wallballs, workout is complete.
-after set of 50 wallballs, workout is complete.
Strength
Bent Over Row (3x5)
Embrace
Metcon
2 rounds:
100 Meter KB Suitcase Carry (50R/50L)
100 Meter KB Suitcase Carry (50R/50L)
WOD
CrossFit
Mobility
Warm-up
T Spine Opener
Seated Figure Four
Seated Figure Four
Weightlifting
Split Jerk (1x1)
E:90x3:
1 split jerk + 3 presses from split position
directly into...
E:90x3:
1 power jerk + 2 split jerks
E:90x4:
1 split jerk
1 split jerk + 3 presses from split position
directly into...
E:90x3:
1 power jerk + 2 split jerks
E:90x4:
1 split jerk
Metcon
Metcon (Time)
3 RFT:
22 Abmat Sit-ups
16 KB box step-ups (53/35)
10 KB Push Press (53/35, 5R/5L)
Rx+: GHD Sit-ups, 70/53 KB
Sc: 44/26 KB
22 Abmat Sit-ups
16 KB box step-ups (53/35)
10 KB Push Press (53/35, 5R/5L)
Rx+: GHD Sit-ups, 70/53 KB
Sc: 44/26 KB
-target 8/cap 12
Embrace
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
10 Ball Slams
7 Push-ups
10 Ball Slams
7 Push-ups