Workout Of The Day

  • Max Out Burpees

    Strength:

    Bench Press, 5-3-1

    Sport Strength:


    1a) 5 x 3 Bench Press 85% 1RM
    1b) 10 Alternating Pistols
    1c) 1 Rope Climb Rest 1 Minute.

    WOD:

    With a 15 Minute Time Cap...
    2K Row
    Max Rep Burpees
    Score is total burpees


    Daily Challenge:

    Hollow Rock Holds, 3 x :20 sec

    Mobility:

    Scorpion Stretch, Bowler Stretch

    Get Your Results Posted to Comments!

  • Tabata


    Strength:

    Hang Clean, 5-3-1

    Sport Strength:

    6 x Power Clean + Hang Power Clean + Hang Squat Clean (Heavy as Possible, No dropping the bar during sequence)

    WOD:

    For Total Reps...
    Tabata Wall Balls (20/14)
    At 4 Minutes...
    400 M Run
    At 7 Minutes...
    Tabata Toes to Bar
    At 11 Minutes...
    400 M Run
    *Score is total reps for Wall Balls and T2B

    Daily Challenge:

    Russian Med Ball Twist, 3 x 30

    Mobility:

    Calves on Post, Death Stretch

    Get Your Results Posted to Comments!

  • Stacey


    WOD:

    "Stacey"
    150 Air Squats
    2K Row
    150 Air Squats

    Get Your Results Posted to Comments!

  • Eric


    Strength:

    Hang Clean, 3 x 6

    Sport Strength:

    6 x 3 Hang Squat Clean + 1 Thruster

    WOD:

    "Eric"
    For time..
    26 Burpee Box Overs (24/20)
    26 Burpee Pull Ups
    26 Burpees
    26 15M shuttle sprints
    *Wear a weight vest if you have one.
    **Box Overs you may jump on top of the box, but each rep starts on the opposite side of the box.

    Daily Challenge:

    Seated Partner Med Ball Toss, 2 x 50

    Mobility:

    High Hams on Box, Scorpion

    Get Your Results Posted to Comments!

  • 1 Minute Max


    Strength:

    Shoulder Press, 3 x 6


    Sport Strength:

    1a) 4 x ME Shoulder Press @ 75% 1RM 

    1b) 1 Rope Climb

    WOD:

    4 Rounds for time:
    1 Min Max Rep Dips (bar or ring)
    1 Min Max Rep Front Squat 50% 1RM
    1 Min Max Rep Toes to Bar
    1 Min Rest

    Daily Challenge:

    Hollow Rocks, 3 x 15


    Mobility:

    Bowler Stretch, Death Stretch

    Get Your Results Posted to Comments!
  • Sam


    Strength:

    Back Squat, 3 x 6

    Sport Strength:

    Back Squat, 7 x 3 @ 80% 1RM

    WOD:

    "Sam"
    Three Rounds for time...
    400 M Run
    32 Wall Balls (20/14)
    32 Push Ups

    Daily Challenge:

    Wall Climbs, 3 x 4

    Mobility:

    Legs on Wall, Wall Slides

    Get Your Results Posted to Comments!

  • Jordan


    Strength:

    Pull Up, 3 x 6

    Sport Strength:

    1a) 4 x 5 Weighted Pull Up (no kip) 

    1b) 4 x 10 Alternating Pistols


    WOD:

    "Jordan"

    24 Box Jumps

    24 HSPU
    24 Alternating Pistols
    24 Calorie Row
    89 Double Unders
    24 Clean and Jerk (95/65)

    Daily Challenge:

    Center Plank Hold, 3 x :30

    Mobility:

    Downward Dog, Childs Pose

    Get Your Results Posted to Comments!

  • Jackie


    Strength:

    Bench Press, 3 x 6

    Sport Strength:

    1a) Bench Press, 3 x 6 

    1b) 10 Box Jump Overs

    WOD:

    For Time...

    "Jackie"

    1K Row

    50 Thursters

    30 Pull Ups

    Daily Challenge:

    Candlesticks, 3 x 20

    Mobility:

    Seal Pose, Dolf Streth

    Get Your Results Posted to Comments!

  • CrossFit for Hope

    WOD:

    Three Rounds:

    "CrossFit for Hope"

    Burpees 

    Power Snatch (75/55)

    Box Jump (24/20)

    Thruster (75/55)

    Chest to Bar Pull Ups

    Same format as Fight Gone Bad. 1 minute at each station with 1 minute rest after each round.

    Get Your Results Posted to Comments.

  • Grace


    Strength:

    Bench Press, 3 x 8

    Sport Strength:

    1a) Bench Press 4 x 6, 

    1b) 1 Rope Climb

    WOD:

    "Grace"

    For Time...

    30 Clean and Jerks (135/95)

    Daily Challenge:

    V Ups, 3 x 12

    Mobility:

    Dolf Stretch, Downward Dog

    Get Your Results Posted to Comments!

  • Sail


    Strength:

    Hang Clean, 3 x 8

    Sport Strength:

    5 x 3 Hang Power Cleans + 3 Front Squats. Do not drop bar.

    WOD:

    For Time...
    800 M Run
    25 Toes to Bar
    15 HSPU
    10 Muscle Ups or 20 Pull Ups/20 Dips
    15 HSPU
    25 Toes to Bar
    100 Double Unders


    Daily Challenge:

    Overhead Walking Lunge w/ plate, 3 x 10 (Heavy as possible)

    Mobility:

    High Hams on Box, Death Stretch

    Get Your Results Posted to Comments!

  • 8 Minute Time Cap


    Strength:

    Shoulder Press, 3 x 8

    Sport Strength:

    3 x 3 Shoulder Press, 3 x 2 Push Press, 3 x 1 Push or Split Jerk. Increase weight each set.

    WOD:

    With an 8 Minute Time Cap....

    1000 Meter Row

    Max Rep Shoulder to Overhead (185/125) or 60% of Max Jerk

    *Everytime you put the bar down you must complete 12 reverse lunge steps before picking it back up.

    Daily Challenge:

    Star Holds, 3 x :15 each side

    Mobility:

    Bowler Stretch, Scorpion

    Get Your Results Posted to Comments!

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