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.
WOD
Crossfit
Hip Halo Back Squats (Weight)
5 Sets:
5 Reps @71% of 1RM
5 Reps @71% of 1RM
Metcon (Time)
Dirty 30’s (26 Cap)
3 Rounds for Time
30/24 Cal Row
30 KBS (53/35)
30 Burpee (no jump)
RX+ (70/53)
3 Rounds for Time
30/24 Cal Row
30 KBS (53/35)
30 Burpee (no jump)
RX+ (70/53)
Metcon
EMOMx14
1: HSPU
2: Strict Pull Ups
1: HSPU
2: Strict Pull Ups
WOD
Crossfit
Clean & Jerk + Hang Clean & Jerk (8x1)
- SQUAT CLEANS
-Drop Bar After First Jerk
-Drop Bar After First Jerk
Metcon (Time)
Double - Double (21 Minute Cap)
3 Rounds for Time:
15 Thrusters (95/65)
15 Pull Ups
At 11:00
3 Rounds for Time:
15 OHS (95/65)
15 Bar Facing Burpee
RX+ (C2B/BBJO)
3 Rounds for Time:
15 Thrusters (95/65)
15 Pull Ups
At 11:00
3 Rounds for Time:
15 OHS (95/65)
15 Bar Facing Burpee
RX+ (C2B/BBJO)
Metcon (Time)
6 Sets: For Speed
12 GHD
12 HSPU
2 Rope Climbs
Rest :45 between sets
12 GHD
12 HSPU
2 Rope Climbs
Rest :45 between sets
WOD
No WOD available
WOD
Crossfit
Metcon (Time)
"Bone Saw" Team of 2 - 40 Min Cap
10 Alt Rounds "Macho Man"
30 Bar Facing Burpee
800m Run - together
8 Alt Rounds "Macho Man"
24 Bar Facing Burpee
600m Run - Together
6 Alt Rounds "Macho Man"
18 Bar Facing Burpee
400m Run - Together
4 Alt Rounds "Macho Man"
Macho Man =
3 Power Cleans + 3 Front Squats + 3 S2OH
Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 185/115
10 Alt Rounds "Macho Man"
30 Bar Facing Burpee
800m Run - together
8 Alt Rounds "Macho Man"
24 Bar Facing Burpee
600m Run - Together
6 Alt Rounds "Macho Man"
18 Bar Facing Burpee
400m Run - Together
4 Alt Rounds "Macho Man"
Macho Man =
3 Power Cleans + 3 Front Squats + 3 S2OH
Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 185/115