Workouts of the Day (WOD)

Browse through our daily workouts to get a senseĀ of our programming. You’ll notice that we feature a balanced program of strength training, conditioning, and gymnastics.

January-7944

022817

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A) Back Squat 4-2-1-4-2-1 14 minutes including warm-up. B) 10 minute AMRAP: 5 MU (10-15 Dips) 25 WB (20/14#) 15 Pullup Mobility: 1:00 foam roll lats each side 2:00 double...
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WB

022517

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A) Front squat 10 minutes to build to a heavy triple Compare to 010717 B) 3 Rounds for time of: 400m Run 21 Wallball (20/14#) 12 Pullup Mobility: 2 min...
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171

022417

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Open WOD 17.1! For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15...
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slamballs

022317

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Tune in Thursday at 8pm for Open Announcement 17.1! https://games.crossfit.com/ 28 minute AMRAP of: 400m Row 300m Run 25 Abmat 20 Slamball (20/15#) 150 m Farmers Carry (53/35#) Mobility: 6...
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022217

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A) EMOM x 8 (4 sets) 3-5 MU (3 for 1 Dips) 20-50 DU (2 for 1 SU) B) For time: 21-15-9 Power snatch (95/65#) HSPU (HRPU) Scale as needed...
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overheadlunge

022117

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A) Every 2 minutes for 12 minutes (6 sets) 1 Front Squat @ 75-80% B) 7 minute AMRAP of: 12 T2B 12 Box Jump (24/20") 12 OH barbell lunge (95/65#)...
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ab

022017

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Happy Birthday Sam Ray! President's Day Schedule Reminder: Classes at 9:15am, 5:15pm and 6pm only. A) Hang clean + jerk 10 minutes to build to a heavy single. B) 4-5...
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HBD-Megan

021817

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Happy Birthday Megan Healy! President's Day Schedule Reminder: Classes at 9:15am, 5:15pm and 6pm only. A) Back Squat 3-3-3-3-3 14 minutes including warm-up. B) 5 RFT: Run 150m 15/10 HSPU...
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snatch

021717

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A) Snatch 12 minutes to build to a heavy single. B) For time: 15-12-9 DB Thruster (50/35#, 35/20#) 21-15-9 Pull-up Mobility: 2 minute double lax ball to t-spine 2 minute...
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