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
Warrior Squat
Front Rack Stretch
Front Rack Stretch
Strength
Front Squat (1x1)
*est. new 1RM
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7:
10 Wallballs (20/14)
30 Double Unders
10 Box Jump Overs (24/20)
10 Wallballs (20/14)
30 Double Unders
10 Box Jump Overs (24/20)
Rx+: 30/20
Scaled: 14/10
*Target = 6 rounds
Scaled: 14/10
*Target = 6 rounds
Embrace
Metcon (Time)
For Time:
600m Ski*
*every minute = 8 alt. DB snatches (50/35)
600m Ski*
*every minute = 8 alt. DB snatches (50/35)
WOD
Crossfit
Mobility
Warm-up
Laying Front Rack
Puppy Pose/Up Dog
Puppy Pose/Up Dog
Metcon
Eyes Up (Time)
For Time:
3 Rounds:
6 Toes to Bar
12 Power Cleans(115/80)
30 Cal Row
3 Rounds:
8 Toes to Bar
8 Power Cleans(135/95)
30 Cal Row
3 Rounds:
12 Toes to Bar
6 Power Cleans(155/105)
3 Rounds:
6 Toes to Bar
12 Power Cleans(115/80)
30 Cal Row
3 Rounds:
8 Toes to Bar
8 Power Cleans(135/95)
30 Cal Row
3 Rounds:
12 Toes to Bar
6 Power Cleans(155/105)
18 min time cap.
Strength
Bench Press (5x5)
*climb in weight
*rest :90 between sets
*rest :90 between sets
Embrace
Metcon (Weight)
10 KB Turkish Get-Ups (44/26)
5 reps per arm
WOD
No WOD available
WOD
CrossFit
Metcon
Metcon (Time)
Teams of 3: 25 min cap
150 Pull Ups
150 Air Squats
150 Push Ups
20 Clean and Jerks (155/105)
100 Pull Ups
100 Air Squats
100 Push Ups
15 Clean and Jerks (185/125)
50 Pull Ups
50 Air Squats
50 Push Ups
10 Clean and Jerks (225/155)
Split reps as desired.
150 Pull Ups
150 Air Squats
150 Push Ups
20 Clean and Jerks (155/105)
100 Pull Ups
100 Air Squats
100 Push Ups
15 Clean and Jerks (185/125)
50 Pull Ups
50 Air Squats
50 Push Ups
10 Clean and Jerks (225/155)
Split reps as desired.