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.

Monday, Jun 4
Workout of the Day
Back Squat 3x6 (Load)
Back Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
Shoulder Press 2x8 (Load)
Shoulder Press for load:
#1: 8 reps
#2: 8 reps
Low Row (Load)
Low Row (DB)
2 x 8
Custom Workout (Reps)
15 EMOM
30s Partner Wall Ball Toss
20s Row, Bike, Ski (cal)
20s Slamball (20,14)
Saturday, Jun 2
Workout of the Day
Good Morning 3x6 (Load)
Good Morning for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
1 Arm OHS (Load)
1 arm Overhead Squat
Banded Face Pulls (Reps)
Banded Face Pulls
Custom Workout (Rounds + Reps)
Ascending Ladder in 10 minutes
2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...
Weightlifting
Clean & Jerk 4-4-3-2-2 (Load)
Clean & Jerk for load:
#1: 4 reps @ 55%
#2: 4 reps @ 65%
#3: 3 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%
Power Snatch 5x2 (Load)
Power Snatch for load:
#1: 2 reps @ 55%
#2: 2 reps @ 65%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
3 Rounds (Emoji Selection)
1 Arm Overhead Carry
15 Hip Ext
45s Hollow Hold
Friday, Jun 1
Workout of the Day
Gymnastics Skill (Other / Text)
Gymnastics
Custom Workout (Emoji Selection)
Row/Bike/Ski 1500/1000m
every 250
1 arm overhead hold 30s each
10 side plank reach through 5/side
Thursday, May 31
Workout of the Day
Front Squat 3x4 (Load)
Front Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
Shoulder Press 2x6 (Load)
Shoulder Press for load:
#1: 6 reps
#2: 6 reps
Forward Leaning Rest (Other / Text)
Forward Leaning Rest
Custom Workout (Time)
12-9-6
Sumo Deadlift 185/125
Box Jump 30/24
Bear Crawl 25m after each round
Weightlifting
Push Jerk 4-4-3-3-2 (Load)
Push Jerk for load:
#1: 4 reps @ 55%
#2: 4 reps @ 65%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 2 reps @ 85%

80 and 85 are all singles
Push Press 3x5 (Load)
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
3 Rounds (Other / Text)
12-15 Push-Up
12-15 Ring Rows
12-15 V-Ups
Wednesday, May 30
Workout of the Day
Snatch 4x3 (Load)
Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Custom Workout (Rounds + Reps)
6 Amrap
6 Burpees
12 DB Snatch (6 per arm) 50/35
24 Double Under
rest 2 min and repeat
Tuesday, May 29
Workout of the Day
Deadlift 1x6 (Load)
Deadlift for load:
#1: 6 reps
Bench Press 2x6 (Load)
Bench Press for load:
#1: 6 reps
#2: 6 reps
High Pull (Load)
Narrow Grip High Pull
Custom Workout (Time)
4 Rounds
500m Row
2:30 rest
Weightlifting
Overhead Squat 3x5 (Load)
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

2 snatch balance + 3 ohs
Snatch 4-4-3-3-2 (Load)
Snatch for load:
#1: 4 reps @ 50%
#2: 4 reps @ 60%
#3: 3 reps @ 70%
#4: 3 reps @ 75%
#5: 2 reps @ 80%
Snatch Pull 4x3 (Load)
Snatch Pull for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
3 Rounds (Load)
12-15 Hip Extension
12-15 Knee Raises
1 Arm Farmer Carry down, other back
Monday, May 28
Workout of the Day
Back Squat 1x6 (Load)
Back Squat for load:
#1: 6 reps @ 85%
DB Push Press (Load)
DB Push Press

2x 6--8
Bent Over Row 2x6 (Load)
Bent Over Row for load:
#1: 6 reps
#2: 6 reps
Custom Workout (Reps)
3 Rounds of 30/30 for each movement
complete each movement before moving to the next
Burpees
Ski Jumps (lateral)
Reverse Lunges
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