DAILY WOD

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

TESTING WEEK 2:

Max time for Plank Hold

For time:

50 Situps

50 Double-unders

50 Situps

50 Walking Lunges

50 Situps

50 Burpees

50 Situps

*Levels 2 & 1 - 150 singles instead of 50 doubles 

TESTING WEEK 2:

Snatch - (Find a 1-Rep. Max.)

3-1-1-1-1

"Fran"
21-15-9
Thrusters - 95#/65#
Pull-ups

TESTING WEEK 2:

Back Squat - (Find a 1-Rep. Max.)
3-1-1-1-1

Rope Climbs
Max Rope Climbs in 2 mins. (Level 3 = Full climb; Level 2 = Half climb; Level 1 = Seated-to-Standing)

*Rest 3 min

Handstand Hold (Level 3 = Handstand against wall - (Max Time)

Level 2 & 1= Seated Kettle...

TESTING WEEK 2:

Strict Press - (Find a 1-Rep. Max.)
3-1-1-1-1

"Helen"
3 Rounds for time:
400m Run
21 KB Swings - 55#/35#
12 Pull-ups

TESTING WEEK 2:

Overhead Squat - (Find a 1-Rep. Max.)
3-1-1-1-1

"Baseline"
For Time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

"How FIT are YOU?

Baseline Score Chart:

Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 I...

TESTING WEEK 1:

Clean & Jerk (Find a 1 Rep. Max)
3-1-1-1-1

For time, 2 Rounds of:

35 Squats

35 Knees-to-elbows

35 Squats

35 Situps

35 Lunges

35 Squats

*Level 2 & 1 - Perform Knee Tucks instead of Knees-to-elbows

TESTING WEEK 1:

Push Press - (Find a 1-Rep. Max)
3-1-1-1-1

"Jackie"
For Time:
1K Row
50 Thrusters - 45#
30 Pull-ups

TESTING WEEK 1:

Deadlift - (Find a 1-Rep Max)
3-1-1-1-1

For Time:
1 mile run

*Rest 3 minutes

Push-ups
max set (consecutive)

TESTING WEEK 1:

BenchPress - (Find a 1-Rep Max)
3-1-1-1-1

Level 3:

"Elizabeth"

21-15-9 Rep Rounds for Time of:

Cleans (135/95)

Ring Dips

Level 2:

"Modified Elizabeth"

21-15-9 Rep Rounds for Time of:

Cleans 

Stationary Dips

Level 1:

"Modified Elizabeth"

21-15-9 Rep Rounds for Time of...

TESTING WEEK 1:

Front Squat - (Find a 1-Rep Max)
3-1-1-1-1

Pull-ups (Level 3 = Strict; Level 2 = Kipping; Level 1 = Ring Rows)
max set (consecutive)

*Rest 2 min

Squats
Max reps in 2 minutes

*Rest 2 min

Situps
Max reps in 2 minutes

*Rest 2 min

Dips (Level 3 = Ring Dips; Level 2...

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