DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row


Rest

Notes:

While there is often a lot of strategy put into wods, today we are looking for a balance between constantly movi...

A) 9 Rounds For Time

9 Push Ups
6 Box Jumps
3 Deadlifts (225/155)

B) ROMWOD

OR

100 - your age burpees for time

Notes:

On the WOD, the deadlifts should be a weight you can cycle.  Medium, not heavy. Avoid deficit on the pushups but move quickly.  This is a sprint....

A) Dumbell Snatch
7 Min EMOM

6 total, 3 each side

B) 22 Min AMRAP

RX
20 DB Power Snatch (50/35)
20 Burpees
20 Box Jump

L1
10 DB Hang Power Snatch
10 Burpees
10 Box Jumps

Notes:

Use the EMOM to find a working weight and practice transitions.  On the WOD, pace yourself f...

A) Clean Jerk Complex
E2MOM x 10 Min

RX
Clean DL + Hang Clean (full) + Power Jerk + Full Jerk

L2
Clean DL + Hang Clean + 2 Power Jerks

B)  21-15-9

RX
DB Thrusters (45% Body Weight)
Box Jump (24/20)
Toes To Bar

L2
Sub Knees to Elbows or Knee Raises

L1
Sub Sit Ups fo...

A) Snatch Progression
9 Min EMOM
Snatch Deadlift + Hang Power Snatch + OH Squat

B) For Time (15 Min Cap)
21-15-9

RX
400 M Run Buy In
Hang Power Snatch (75/55)
Box Jumps
400 M Cash Out

L1
200 M Run
21-15-9
Push Jerk
Box Step Up
200 M Run

Notes:

Use a light, working weigh...

Deadlift (watch the video above on what you should NOT do, always watch your form!)
3X5

Partner WOD:
AMRAP 18

9 Box Jumps
9 Shoulder To Overhead (95/65)
9 Pull-Ups

L2/L1
Sub step ups
Sub jumping pull ups or ring rows

Notes:

Deadlift can be done from rack or ground.  Do t...

A) 20 Min AMRAP
5 T2B
10 Hand Release Push Ups
15 Box Jumps (24/20)

L2 - Sub Knee raises

L1 - Sub Situps and Step Ups

ROMWOD

Spend a few minutes going over the hinge on the bar… many members are swinging wildly trying to do T2B or knee raises.  Pushups need to be done...

Please reload

  • White Twitter Icon
  • White YouTube Icon
  • White Facebook Icon
  • White Instagram Icon
CFIV

​©2008 - 2019 CrossFit Inland Valley LLC.

All rights reserved.​

crossfitinlandvalley.com