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 - Thu, Jun 8
Metcon
Metcon (AMRAP - Rounds and Reps)

AMRAP x 45

3 Minutes Machine Of Choice

2 Rounds:

5 Chin Up

10 Diamond Push Ups

15 Banded Face Pull

3 Minutes Machine Of Choice

2 Rounds:

5 Up/Down Planks

10 Banded Hamstring Curls

15 Russian Twist (L-R=1)

3 Minutes Machine Of Choice

2 Rounds:

5/Leg Starfish Side Raises

5/Leg Leg Lift Over KB

10/Side KB Oblique Side Raises (53/35)

1 Time Through All Work = 1 Round

Recent WODs

WOD
CrossFit - Wed, Jun 7
Strength
Deadlift (Establish a 1RM)

Every 4 minutes x 5

5 @ 75%

3 @ 87-89%

1 @ 96%

1 @ 98-101%

1 @ 101%

Metcon
Metcon (Time)

5 Rounds

12/10 Cal Bike

10 Toes To Bar

10 Hang Power Clean (95/65)

Time Cap: 10 Minutes

WOD
CrossFit - Tue, Jun 6
Strength
Push Press (5 sets of 2 reps @ 75% Across)

Every 90 seconds x 6

Metcon
Metcon (AMRAP - Rounds)

2:15 Work: 2:15 Rest x 5

19/15 Cal Row

19 Wall Ball (20/14)

Score is Rounds Completed

WOD
CrossFit - Mon, Jun 5
Metcon
Get Up Stand Up (AMRAP - Reps)
3 Rounds
AMRAP x 45 Seconds
Bar Muscle Up
Rest 90 Seconds
AMRAP x 45 Seconds
Strict HSPU
Rest 90 Seconds

Score is round withleast amount of BMU and SHSPU. Add the two numbers together and record the total. Record each round in notes.

Strength
Front Squat (4 sets of 5 reps @ 70-80%)

Every 3 minutes x 4