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) 21-15-9

RX
Cal Row
Thruster (75/55)
Sit Ups

B) ROMWOD

Notes:

Use a weight you can do unboken on the thrusters for at least the 21.  This is a sprint.  Focus on the intent of the workout, not the RX weight.  

A) E2MOM (10 min/5 sets)

Ground to Overhead
5 reps

B) For Time

RX
50 Cal Row
40 Box Jump
30 T2B
20 Burpee
10 Bar Muscle Up

L2

Sub Knee Raises or Knees to Elbows

Sub Jumping Bar Muscle Ups or C2B

or

Sub 60 Situps

L1

30 Cal Row

30 Box Step-Ups

30 Situps

20 Burpees

10 Jumping Pull-Up...

A) Clean Complex
8 Min EMOM

RX
Clean DL + Hang Squat Clean + 2 Front Squat

L1
Clean DL + Hang Power Clean + 2 Front Squat

B)  For Time (16 Min Cap)

RX
25 Cal Row
25 Toes 2 Bar
25 Burpees
25 KB Swings (70/53)
25 DB Thrusters (35/25)
25 Cal Row

L2
Sub Hanging Knee Rai...

A) Front Squat

RX
3x8

L2
3x5

B) For Time
(12 Min Cap)

RX
50 Cal Row Buy In
40-30-20-10
Air Squats
Sit Ups

L1
30 Cal Row Buy In
30-20-10
Air Squats
Sit Ups

Notes:

These aren't technically difficult movements but they are taxing.  It's a good amount of volume so manage...

A) Clean and Jerk
1-1-1-1-1

B) 18 Min AMRAP:

RX
Cal Row (16/12)
40 DU's
10 Pull Ups

L2
Sub 30 Seconds of DU attempts

L1
Sub 80 Singles
Sub Ring Rows

Notes:

Clean and jerk sequence is an opportunity to try to build a heavy number with perfect form.  If you are unfamilia...

A) Front Squat
L3 - #'s based on TM
70% x 3
80% x 3
90% x 3+

L1
3x5
(85% of last set week #1)


B) For Time (17 Min Cap)
60 Burpee Box Jumps
50 Cal Row
40 KB Push Press (44/26)

L1
40 Burpee Box Step Overs
20 Cal Row
20 KB Push Press

*TM is 90% of their 1RM. L1, use 85%...

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