Workouts of the Day (WOD)

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

012623

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Thursday, January 26WOD Happy Birthday Danny Fernandez, our reigning Spirit of the Open award winner! Warm-Up: 7 Min AMRAP 200m Run 4 Perfect Stretch 6 Samson Lunge 8 Bootstrapper 10...
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012523

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Wednesday, January 25WOD Last call for Open shirts! Preorder your 2023 Open Shirt by tonight! Preorder form: https://crossfitmva.typeform.com/to/Dy46b3n7 Warm-Up: P1: AB Cal 60% Effort P2: 2 Rounds 3 Inchworm Lunge...
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012423

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Tuesday, January 23WOD Warm-Up: 30 Jumping Jacks 5 Prone I-Y-T 10 Ring Row 20 Singleunders 5 Push-Up + Shoulder Taps 10 Ring Face Pull 3-2-1 Wall Walk-up 10 DU WOD:...
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012323

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Monday, January 23WOD Warm-Up: Leg Swings 3 Perfect Stretch 6 Up/Down Dog 9 Iron Man 12 Bird Dog 10 Top Down Deadlift 3x Thru 5 Deadlift (Light weight) 4 Wallball...
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012123

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Saturday, January 21WOD Warm-Up: 5 Up/Down Dog 10 Lat Pull 5 Perfect Stretch / Side 8 Ring Row 5 Deep Squat Complex 6 Kip Swing 5 Prone I-Y-T 4 Pull-Up...
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012023

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Friday, January 20WOD Warm-Up: 10 Hamstring Rack Stretch 10 Bootstrapper 10 Cossacks Squat 10 Glute Bridge 10 V-Up 10 Iron Man 10 Air Squat 10 Samson Lunge 10 Back Squat...
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011923

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Thursday, January 19WOD Warm-Up: Laps inside gym: Jog High Knees Butt Kickers Skip for Height Skip for Distance Side Shuffle "Tic Tac Toe" Best of 3 Run Bear Crawl Crab...
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011823

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Wednesday, January 18WOD 011823 Warm-Up: PVC Pass Thrus 3x 150m Run 10 Ring Row 5 Push-Up + Shoulder Tap Burgener Warm-Up WOD: EMOM x 12 Min 1-4: Pause Power Snatch...
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011723

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Tuesday, January 17WOD Warm-Up: Leg Swings 3 Deep Squat Complex 10 Reverse Lunge 5 Yoga Push-Up 10 Up/Downs 5 Wall Squat w/Pause 10 Top Down Deadlift 8 Muscle Clean 6...
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011623

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Monday, January 16WOD Happy Birthday Ryan Rooks and Coach MK (Sunday)! Reminder: Classes at 6am, 9am, and 5:15pm only. Open Gym at 12:30pm and 6:45pm. Warm-Up: 5 Min AMRAP 5...
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