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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.

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.

No WOD available

No WOD available

No WOD available

CrossFit - Thu, Apr 25
Strength
Deadlift (6 sets of 3 touch and go reps building to a Heavy)

Every 2 minutes x 6

Metcon
Metcon (Time)

1:45 work; 1:45 rest x 5

15/12 Cal Ski

10 Deadlifts (225/155)

Score is slowest round

CrossFit - Fri, Apr 26
Strength
Back Squat (6 sets of 3 reps @ 75% Across)

Every 2 minutes x 6

Metcon
Metcon (Time)

4 Rounds:

15 Thrusters (95/65)

30 Plate Sit Ups (35/25)

45 Double Unders

Time Cap: 14 minutes

CrossFit - Sat, Apr 27
Metcon
Team of 2 (AMRAP - Rounds and Reps)

AMRAP x 12

20/16 Cal Bike

26 Plate Ground to Overhead (35/25)

20 Burpee Plate Hops

Rest 2 minutes

AMRAP x 12

20/16 Cal Row

26 Dual DB Push Press (50/35)

20 Single DB Russian Twist

Rest 2 minutes

AMRAP x 12

20/16 Cal Ski

26 KB Goblet Lunge Steps (53/35)

20 Hollow Rocks

RECENT WORKOUTS

CrossFit - Wed, Apr 24
Metcon
Metcon (Time)

For Time:

5 Rounds of Cindy

25/20 Cal Bike

5 Rounds of Cindy

25/20 Cal Bike

5 Rounds of Cindy

Time Cap: 23 minutes

Strength
Strength (Weight)

Every 2 minutes x 5

12 Dual DB Bench Press

Pick a weight you can stay unbroken for 5 rounds

CrossFit - Tue, Apr 23
Strength
Front Squat (6 sets of 3 reps @ 75% Across)

Every 2 minutes x 6

Metcon
Metcon (Time)

For Time:

400m Run

15-12-9-6

Hang Cleans

95-135-155-185

65-95-115-125

Time Cap: 12 minutes

CrossFit - Mon, Apr 22
Metcon
CFG24 Quarterfinals Workout 3 ( Ages 14-15, 16-54) (Time)

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time cap: 15 minutes


https://games.crossfit.com/workouts/onlinequalifiers/2024/3?division=1
CFG24 Quarterfinals Workout 3 ( Ages 55-59) (Time)

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)

1 round:
10 strict handstand push-ups with a 2-inch riser
20 muscle-ups

Time cap: 15 minutes


https://games.crossfit.com/workouts/onlinequalifiers/2024/3?division=8
CFG24 Quarterfinals Workout 3 (Ages 60 - 64, 65+) (Time)

For time:

3 rounds:
10 handstand push-ups with a 2-inch riser
20 toes-to-bars

2 rounds:
10 handstand push-ups with a 2-inch riser
5 rope climbs (12 feet)

1 round:
10 strict handstand push-ups with a 2-inch riser
20 chest-to-bar pull-ups

Time cap: 15 minutes


https://games.crossfit.com/workouts/onlinequalifiers/2024/3?division=37

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