DAILY WOD

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

B) Wingman (Teams of 3)
18 Min Cap

RX

300 Double Unders
100 Deadlifts (95/65)
75 Hang Power Snatch
50 Overhead Squat
70 Toes To Bar
AMRAP Thrusters

L2
Sub Knee Raises or Knees to Elbows

L1

300 Singles
100 Deadlifts
75 Hang Power Cleans
50 Front Squats
70 Sit Ups
A...

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) High Hang Snatch
10 EMOM

RX
High Hang Squat Snatch

L2
High Hang Power Snatch

B) For Time (20 Min Cap)
21 T2B
30 Wall Ball
100 Double Unders
15 T2B
30 Wall Ball
100 Double Unders
9 T2B
30 Wall Ball
100 Double Unders

L2
Sub Knees to Elbows or Knee raises
Sub 2 Min D...

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...

T2B Progressions
6 Min EMOM

RX
4 T2B

L2
Knees To Elbows

L1
Knee Raise

B) "100 And Back Chipper"

For Time (30 Min Cap)
RX
100 DU's
50 Push Press (45/35)
40 Push Ups
30 T2B
20 Ring Dips
10 Strict Pull Ups
20 Ring Dips
30 T2B
40 Push Ups
50 Push Press
100 DU's

L2
Sub...

A) Clean Complex
Every two minutes for 8 Rounds

L3
Clean pull + High Hang Clean + Squat Clean

L2
Clean pull + 2 high hang power clean

B) 12 Min AMRAP

L3
30 Double Under
20 Squat
10 T2B

L2
Sub 10 Attempts at DU's
Sub Hanging Knees to Elbows

L1
Sub 60 Singles
Sub Sit...

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...

A) Every 3mins. for 8 rounds:
8 Deadlifts (225/175)
8 Toes to Bar
200m sprint

Level 2:
8 Deadlifts
5 Knee Raises
200m Run

Level 1:
8 Deadlifts
5 Situps
200m Run

*Deadlifts are unbroken

**Record fastest and slowest times

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