Workout of the day

CrossFit workouts are always varied, never boring and include a variety of movements that will constantly challenge you. What’s on the board will be scaled up or down by our coaches so that every athlete performs at their individual level, safely and productively.

Tuesday, Jan 23
Workout of the Day
Back Squat 5x5 (Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Custom Workout (Time)
4 Rounds
30 Double Unders
20 Walking Lunges
10 Toes to Bar
5 strict hspu
Rest 90s.
Monday, Jan 22
Workout of the Day
Thruster 5-3-2-1-1 (Load)
Thruster for load:
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
Fran (Time)
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups
Saturday, Jan 20
Workout of the Day
Custom Workout (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit-ups
Wallballs (20,14)
Burpees
6 Week Challenge
Custom Workout (Other)
500M Row/ Run
Samson Stretch Down and Back
High Skip
Russian Touch w/ Twist
3 Rounds
5 KBS
5 Yoga Push Up
Deadlift 5x3 (Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Custom Workout (Reps)
3 Rounds: 1 min/station
Jump Rope
Sumo Deadlift High Pull
Box Jump
Slam Ball
Row
Rest
Friday, Jan 19
Workout of the Day
Sumo Deadlift 6x2 (Load)
Sumo Deadlift for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
Sumo Deadlift 3x2 (Load)
Sumo Deadlift for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
Custom Workout (Other)
10 Emom
2 Power Snatch
4 Overhead Squat
Thursday, Jan 18
Workout of the Day
Custom Workout (Other)
8 Emom
Double Unders
Pull-Ups
Custom Workout (Rounds)
20 Amrap
20 Cal Row
15 KBS 70,53
10 Toes to Bar
5 Box Jump
6 Week Challenge
Custom Workout (Other)
WARM UP
High Knees
Butt Kicks
Toe Touching
Good Morning
Trunk Twist
Push Press 5x5 (Load)
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Custom Workout (Reps)
Ring Row
5x10
Custom Workout (Time)
5 Rounds
20 Lunge
20 Halfmoon
20 Sit-Up
Wednesday, Jan 17
Workout of the Day
Push Press 6x3 (Load)
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
Open 14.1 (Reps)
Complete as many reps as possible in 10 minutes of:
• 30 double-unders
• 75/55# power snatches, 15 reps
Tuesday, Jan 16
Workout of the Day
Back Squat 5x5 (Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Custom Workout (Time)
4 Rounds 4 Min
6 Deadlifts (225, 155)
9 Pull-ups
12 Goblet Squats (53, 35)
6 Week Challenge
Custom Workout (Other)
WARM UP
Toe Touch
Russian Touch
Samson Stretch
Bear Crawl
2 min Plank
Kettlebell Swings (Reps)
5x10
Back Squat 5x5 (Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Small Cindy (Rounds)
AMRAP 20
3 Pull Up
6 Push Up
9 Squat
Monday, Jan 15
Workout of the Day
Custom Workout (Time)
1k Row
30 Box Jumps (24, 20)
30 Slamballs (20,15)
30 Burpees
750m Row
20 Box Jump
20 Slamballs
20 Burpees
500m Row
10 Box Jump
10 Slamballs
10 Burpees
30 Cap
Mobility (Other)
Mobility
Saturday, Jan 13
Workout of the Day
Custom Workout (Reps)
AMRAP 13:
3 Power Cleans (135, 95)
6 Burpees
9 Air Squats

rest 3 min

AMRAP 13:
3 Hang Power Cleans (135, 95)
3 Front Squats
3 S20H
6 Week Challenge
Custom Workout (Other)
WARM UP
High Knees
Butt Kicks
Over/Under Down and Back
Inch Worm
Shoulder Press 5x5 (Load)
Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Custom Workout (Reps)
3 Rounds: 1 min/station
Squat
Sumo Deadlift
Box Jump
Press
Burpee
Rest
Friday, Jan 12
Workout of the Day
Clean & Jerk 4x2 (Load)
Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
Clean & Jerk 3x1 (Load)
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
13.4 (Reps)
"Open WOD 13.4"
AMRAP 7:
3 Clean and Jerk (135, 95)
3 T2B
6 Clean and Jerk
6 T2B
9 Clean + Jerk
9 T2B
12 Clean + Jerk
12 T2B
Thursday, Jan 11
Workout of the Day
Custom Workout (Reps)
EMOM 30
1: 40s Renegade Rows
2: 40s Plank
3: 40s Alternating Weighted Step-ups
4: 40s Hollow Hold
5: 40s KB Thrusters
6: Rest
6 Week Challenge
Custom Workout (Other)
WARM UP
2 min Row
Inch Worm Push Up
Lunge Complex
Custom Workout (Other)
3 Rounds
30 sec Handstand/ 30 sec Rest
30 sec Hang/ 30 sec Rest
Deadlift 5x5 (Load)
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Custom Workout (Time)
WOD
10-9-8-7-6-5-4-3-2-1
Deadlift
Push Up or Ring Row
Wednesday, Jan 10
Workout of the Day
Custom Workout (Reps)
8 Emom 40/20
Doulbe Unders
Pull-Ups
Custom Workout (Time)
3 Rounds
10 Strict Pull-ups
20 SDHP (53, 35)
400m Run
rest 90s
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