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 - Mon, Feb 6
Strength
Back Squat (Working up to a 1RM 5 @ 75%; 3 @ 87-89%; 1 @ 96%; 1 @ 98-101%; 1 @ 101%)

Every 4 minutes x 5

Metcon
Metcon (Time)

21-15-9

Strict HSPU

Lateral Burpee Over Bar

Time Cap: 7 minutes

Cool Down
Cool Down 1 (Checkmark)

60 sec/side Lacrosse Ball Tricep Smash

60 sec/side Low Back Foam Roll

60 sec/side Quad Foam Roll

60 sec/side Hamstring Foam Roll

Cool Down 2 (Checkmark)

2 min Very Slow PVC Strict Press

2 min Very Slow Burpees

2 min Recovery Pace Bike

This option is to train your muscle to clear lactic acid more efficently to make metcons more efficient

Recent WODs

WOD
No WOD available
WOD
CrossFit - Sat, Feb 4
Metcon
Team of 2 (Time)

68/54 Cal Bike

4 KB Complex's (53/35)

8 Rounds of "Cindy"

4 KB Complex's

45/36 Cal Bike

4 KB Complex's

6 Rounds of "Cindy"

4 KB Complex's

30/24 Cal Bike

4 KB Complex's

4 Rounds of "Cindy"

4 KB Complex's

20/16 Cal Bike

4 KB Complex's

2 Rounds of "Cindy"

4 KB Complex's

Time Cap:45 minutes

Partition Reps as Desired

1 KB Complex:

Single Arm Russian Swing

Clean

Thruster

Overhead Reverse Lunge

Snatch

1 RD "Cindy":

5 Pull Up

10 Push Up

15 Air Squat

WOD
CrossFit - Fri, Feb 3
Strength

You May Choose Power or Squat

Power Clean (7 sets of 1 rep starting @ 60% and building)

Every 90 seconds x 7; record heaviest set

Squat Clean (7 sets of 1 rep starting @ 60% and building)

Every 90 seconds x 7; record heaviest set

Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:

30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:

30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes
Cool Down
Cool Down (Checkmark)

60 sec/side Kettlebell Psoas Smash

60 sec/side Low Back Foam Roll

60 sec/side Quad Foam Roll

60 sec/side Hamstring Foam Roll