DAILY WOD

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

"El Nino"
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)

Notes:

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” - Scott Adams
 
How doe...

"Waterlogged"
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24"/20")
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24"/20")
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20")

Notes:

“The purpose of pain is to move us in acti...

"4-Wheel Drive"
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

Notes:

# DAILY MINDSET
“I’ve always wondered why birds stay in the same place, when they could fly anywhere in th...

"Wet Floor"
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

Notes:

Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight...

“High Roller”
AMRAP 16:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

L2
Sub jumping C2B or pull-ups

L1
15/12 Cal Row
10 Sumo Deadlifts
10 Burpees
9 Ring Rows

Notes:

We can separate these four movement into two...

“Cool Runnings”
For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

L1
Sub 200 M Run
Sub Goblet o...

“Water Wings”
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

L2
Sub Pull-Up or Jumping C2B

L1
Sub Ring Row
Sub Box Step Up or Air Squat
Sub Push Press

Notes:

Another longer AMRAP is another opportunity to dia...

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