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

No WOD available

Recent WODs

WOD

CrossFit - Sat, Dec 3

Metcon

Team of 4 (Time)

Working in Male-Female Pairs

200 Synchro Wall Ball (20/14; 10ft/9ft)

M1F1 Row 60 Cal (38/22)

M2F2 Ski 60 Cal (38/22)

Once both pairs are finished switch machines and repeat

90 Synchro Alt DB Snatches (50/35)

60 Synchro Box Jump Overs (24/20)

40 Synchro Burpee To Target

Time Cap: 38 minutes

On wall balls, snatches, BJO, and burpees one pair works and one pair rests. On the machines both pairs are working at the same time

WOD

CrossFit - Fri, Dec 2

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

WOD

CrossFit - Thu, Dec 1

Strength

Back Squat (5 sets of 2 reps starting @ 70% and building)

Every 2 minutes x 5, record heaviest set

Metcon

Metcon (AMRAP - Rounds)

EMOM x 20

Min 1: 25ft Handstand Walk

Min 2: 15/12 Cal Bike

Min 3: 2/1 Rope Climb/Pegboard

Min 4: 15 Tuck Ups

Score is Rounds Completed

Cool Down

Cool Down (Checkmark)

60 sec/side Hamstring Foam Roll

60 sec/side Low Back Foam Roll

60 sec/side Quad Foam Roll

60 sec/side Adductor Foam Roll