Today

  • 9/22
  • Warm Up:
  • a:Rowing Technique (10 arms, 10 legs, 10 full pull)
  • b:15 Sec Pigeon pose on box each side + 10 sec ring hold
  • Skill:
  • 3 rounds
  • 5 Single Leg/Single arm ring rows each side
  • 5 Broad Jumps
  • 5 Half Kneeling KB or DB Snatch each side
  • WOD:
  • 2020 CrossFit Games Event 4
  • 1000m Row for time
  • Finisher:
  • "Dodge Ball"
  • 200m Run
  • 15 Wall Ball
  • 10 RFT

09/21/2020

9/21Warm Up:Active Mobility & Foam RollingSkill:6-12 Parallete Push Ups15-20 sec Ring Tuck Hold6 Ring Plank Extensions12min...

09/19/2020

9/19Warm Up:Active MobilityWarm Up 2:200m Run with MB10 MB Sit Upsx2WOD:"Nasty Nancy"  CF Games 2020 Event400m Run15 OH Squats (65/95)15 Bar...

09/18/2020

9/18Warm Up:Active mobility & Plank GameSkill:Yoke CarrySled PushSand Bag or Heavy Ball over shoulderWOD:Bike 600 + 21 ball slamsBike 600 + 21...

09/17/2020

9/17Warm Up:3 Rounds for Quality150m Row5 Med Ball Single Leg DL each leg5 Single Leg Squats to Med Ball each legWOD 1:EMOM 9 min4 Paralettes Shoot...

09/15/2020

Warm Up:KB Drills - Coaches CallStrength:5 TGU each hand10 Back Extensions15 minsWOD:EMOM 15 min1. 15 KB Swings2. 30 Air Squats3. 45 Shoulder Taps

09/15/2020

9/15Warm Up:Hip Banded mobilization then:2 rounds10 Scapular Pull Ups2 gym length walking lunges15 secs Hollow HoldStrength:Back Squats...

09/14/2020

Warm Up:Foam Roll then:1 Wall Walk plus 2 side steps each side10-15 Sec Ring Hold10 Sit Upsx3Strength:Jerk Balance 3x3Split Jerk 2x5WOD:4 rounds for...

09/12/2020

Warm Up:Coaches CallPartner WOD:50 Power Cleans (135/95)50 Front Squats50 Shoulder to Overheadremaining time burpees - you go I go...20min AMRAP

09/11/2020

9/11 TRIBUTE WODFor honor and respect of the fallen:Chipper Style in Teams of 3For the 343 Firefighters:100 Deadlifts 100 Power Cleans 100...

09/10/2020

Warm Up:TTT Squat Warm Up:then:5 Bar kip swings with lat pull down10 KB Front Squats20 Lateral Hopsx3WOD:5 Power Snatch (65/95#)12 KB Swings5 Bar...

09/09/2020

Warm Up:1 Gym length Bear Crawl3 DB Inchworms6 DB Squat Clean Thrusters1 Gym length Crab Crawlx3Strength:Clean Complex  4-5 sets for good form1...

09/08/2020

Warm Up:Foam Roll & banded mobilitythen:10 sec contralateral plank each side10 sec single leg squat hold each side2 wall walksx3Strength:Thruster...

09/05/2020

Warm Up:Active MobilityWOD 1:"Alberto"On the 00:00, 3 rounds: - 5 Ring Muscle-Ups / Mod. 5 Body Blasters - 10 Handstand Push-Ups / Mod. 10...

09/04/2020

Warm Up:Job BlockSkill:1 Box Around the World5 KB or DB Rotational Snatch (each side)5 Complex of 2 sit ups to 1 deck squat4roundsLauren Fishers Core...

09/03/2020

Warm Up:5 Hanging Knee Ups or strict K2E - slow10 Horse Stance Squats5 Banded Hollow Body Pull Downs10 Glutei Brides with Bandx3Strength:Deadlift...

09/02/2020

Warm Up:EMOM 14 min1. 10 Ball Slams + 5 Roll Ups2. 10 Ball Slams + 10 Hollow Rocks3. 10 Ball Slams + 10 Plyo Push UpsSkill:Ring DipsWOD:15min AMRAP15...

09/01/2020

Warm Up:Mobilizethen:5 DB Muscle Snatches (each side)5 DB OH Squats 5 DB Taters2 setsStrength:Snatch Complex1 snatch grip halting deadlift1 Squat...

08/31/2020

Warm Up:Rowling to 150 x3Active Mobilitythen:Reverse LungesWall SitReverse LungesPlanksx3WOD:100m See Saw Farmers Carry15 Strict or Deficit Push Ups20...

08/29/2020

8/29Warm Up:Jog Block as a groupWOD 1:"Annie"50-40-30-20-10Sit UpsDU's (x2 for singles)rest as neededPartner WOD 2:100 Burpees200 Push Ups300...

08/28/2020

8/28Warm Up:Active mobility - coaches callthen:5-10 Ring Rows20 Seconds Superman HoldSingle arm KB Front Rack Carry, length of gym each...

08/27/2020

8/27Warm Up:PVC Mobility Drills - coaches callthen:20 MB Squat Cleans20 V-ups20 Alt Lunges with MB Overheadx2Strength:Squat Clean 3x5WOD:12min AMRAP25...

08/25/2020

Warm Up:Active Mobility - coaches callthen:HS Hold with shoulder tapsSingle Arm Ring Plank 10-15 secs each sideYoke Carry lap of gymx3WOD:400m Run,...

08/24/2020

Warm Up:Jog Block then:10 Single Leg Glute Bridges8 Band Pull Aparts6 Hanging Scapular Circlesx3Strength:Push Press 12/10/8/6/4WOD:6 Push Press (KB or...

08/22/2020

Warm Up:Coaches callWOD:50 Alt DB Snatches50 Alt DB Step Ups50 Alt DB Plank Rows50 Alt DB Hang CleansFor TimeCap 18 mins

08/21/2020

Warm Up:1 min jump rope5 Single Leg Hip Hinges5 straight let sit ups5 Hanging Tuck Holdsx3Strength:Single Leg Deadlift 5x3Pringles 6x3Deadlift 2x6 go...

08/20/2020

Warm Up:MobilizeWOD:Tabata This!1.Hollow HoldPush Ups2.BurpeesMtn Climbers3.Ball SlamsSingle Jump Rope4.Plank Hold Ring Muscle Ups (or Toes to...

08/19/2020

Warm Up:800m Row Foam RollStrength/Warm Up:6 DB single leg Bridge6 single arm ring rows6 Goblet Squat with pause at bottom6 GHD Sit Ups4...

08/18/2020

Warm Up:Active Mobility - coaches Callthen:10 Seconds Shoulder Taps10 Seconds Side Plank (10/10)10 Plank Push Ups (5/5)rest repeat x2Practice:Hand...

08/17/2020

Warm Up:10 Cossack Squats25" OH DB Walk10 Elbow Pumpsx3Strength:Clean 1011 Squat Clean+ 1 Hang Clean5 sets - 2 second hold at catch WOD:6 DB Hang...

08/15/2020

Warm Up:GamesPartner WOD:You go - I go4 Toes to Bar8 Alt DB Snatch12 Wall Ball20 min AMRAPFinisher:Group Ab Pic

08/13/2020

Warm Up:Active MobilityStrength:4 Single Arm Press6 Renegade Rows12 Front Rack LungesBuild weight each set5 setsWOD:50 DU's20 Weighted Step Ups20...

08/12/2020

Warm Up:Coaches Call - Banded StretchesStrength:Bench PressWOD:25min AMRAP300m Run or Row10 Power Wall Ball10 Barbell Bent over Row20 Pikes20 Ball...

08/11/2020

Warm Up:Foam Roll 6 KB Halos6-8 Strict T2B or K2E with Block8 Push Ups to Single Arm DownDog2-3 setsStrength:1/2 TGU 4x4Banded Lateral Crawl 10ft...

08/10/2020

Warm Up:20 Lunges10 single leg bridges8 Side Plank arch upsx3Strength:Back Squat 4-4-3-3-2-2WOD:200 m Run or Row25 squats25 sit upsx3

08/08/2020

"The Bear Complex"5 Rounds For LoadComplete 7 Unbroken Sets of this barbell complex:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push PressThe...

08/07/2020

Warm Up:Foam Rollthen:1 min eachJump RopeSquatsStep UpsKB SwingsSeated Torso Rotationsx2WOD:200m Run10 Burpee Box Jumps10 Bent over KB Row10 Goblet...

08/06/2020

Warm Up:Stretchingthen:Wall Walks - HS HoldsStrength:Ring DipsHand Stand Push ups/BalanceWOD:15 cals Assault Bike, Rower or Ski Erg15 Dips15 Decline...

08/05/2020

Warm Up:10 Wall Ball10 Ring RowsActive Mobility Drillsx3WOD:800m Run30 KB Swings30 Pull Ups4 RFT

08/04/2020

Warm Up:Perfect LungesBanded Bridges and booty walkBanded Kneeling Torso Rotations200m Runx3Strength:Banded Deadlift 5x5**6-10 Side to Side Plank...

08/03/2020

Warm Up:10 Seconds DB FS HOld10 Bent over Band Pull aparts10 Sec Hang L-sit or Tuck Holdx3Strength:30 0n 30 0ff - alternating 8 roundsMax DB FS...

08/01/2020

Warm Up:Set up and Coaches CallWOD:"The Chief"Max rounds in 3 minutes of:135 pound Power cleans, 3 reps6 Push-ups9 SquatsRest 1 minute. Repeat for a...

07/31/2020

Warm Up:EMOM 9 min8 Ball Thrusters10 Ball Slams15 Sit UpsStrength:PressPush PressPush JerkSplit Jerk5 sets - increase weight as you canWOD:every 3...

07/30/2020

Warm Up:"rowling"100m Sprint - stop on 100 x3Planks and Yoke Carry Strength:Snatch Balance 2-2-2-2WOD:12 Alt DB Snatches9 Floor Bench Press6 Pull...

07/29/2020

Warm Up:18-12-6Wall Ball Squat Clean ThrustersOH LungesInchworm to Shoulder Taps100m RunReview:movements in WODWOD:18-15-12-9-6-3ThrustersKB...

07/28/2020

Warm Up:Gymnastics/Core Warm Up - Coaches Call 15 minsthen:20 Wall Ball40 Sit Upsx3 for QualityPractice:Muscle upsWOD:20 DB Push Press40 DU's7min...

07/27/2020

Warm Up:Foam Roll, Coaches CallPlanks, Cartwheels & Box Round the worlds with 200m RunsStrength:Back Squats4x5WOD:21 Back Squats42 Burpees15 Back...

07/25/2020

Warm Up:Coaches Call - fun games...Skill work: 10 - 12 minutes, high focus low fatigue:- 1 Turkish Get-Up with 1 second pause in each position;...

07/24/2020

Warm Up:Whole body mobility work+Snatch Specific Warm-up Strength:EMOM 10 minutesMinutes 1-5: 2 High Hang Power SnatchMinutes 6-10: 2 Hang Power...

07/23/2020

Warm Up:3 sets for max quality- 5 Single Leg DB Deadlifts #50/35- 10 Single Arm DB Snatches- 15 Box Step Overs (bodyweight)Skill:Bar Muscle UpsWOD:2...

07/22/2020

Warm Up:Active Mobility Drills, then:45secs Hollow Hold45 Secs Plank Body Saw45 Side Plank, alternating sides every few seconds x3Strength:GHD...

07/21/2020

Warm Up:Stretch/MobilizeStrength:Bench Press 5x5**after each set - max banded Chest FlysWOD:15min AMRAP25 Push Ups50 Ball Slams

07/20/2020

Warm Up:Active Mobility and Set upWOD:50 Box Jumps50 Power Cleans (65/95#)50 KB Swings50 KB Goblet Reverse Lunge50 Tuck Ups50 Push Press50 Deadlifts50...

07/17/2020

Warm Up:8 Banded Pull Aparts6 Single leg Reach4 Single Arm OH Squatsx3Strength:1 DB Snatch1 DB Hang Power Snatch 1 DB Hang Split Snatch10minutes...

07/16/2020

Warm Up:Foam Roll10 Deck Squats15 Lateral Raises20 sec Side Ring Hold25 Banded Booty Bridgesx2Strength:8/8 KB Bent over Row8 Push Ups with 2 Renegade...

07/15/2020

Warm Up:Active Mobility with BoxStrength:1 power clean + 1 hang cleanwork up to heavy loadWOD:15 Hang Squat Cleans30 Push Ups5 RFT

07/13/2020

Warm Up:Banded shoulder sequencethen:4 push ups with rotation6 shin box with hip raise10 sec hollow rocksx3Strength:1-3 Strict pull up3-6 Kipping Pull...

07/11/2020

Warm Up:200m Run15 Seconds HS Hold or Shoulder Taps8 Alternating Pistols3 roundsStrength:Sumo Deadlift 4x5WOD:3 RFT - 15min Cap20 Deadlifts...

07/10/2020

Warm Up:Coaches Call - KB DrillsStrength:10 min AMRAP for quality:4 Feet elevated ring rows8 KB Goblet alternating Step UpsWOD:4 roundsGym Length See...

07/09/2020

Warm Up:3rounds8 Banded Pull aparts6 Single Leg Reach4 Single arm DB OH SquatsStrength/Skill:2 L-sit/Tuck Rope Climb5 Single Leg Barbell DL (each...

 

Currently look at 60 days worth of workouts. See: 14 days | 30 days | 60 days
Slide Background

We'll let you know when to start physching...

Enter a valid email address below and we will email you when a new workout is added each day

*We will never share your email address with third parties