DAILY WOD

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

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

"Optimus Prime"
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

Notes:

**“The most important decision we make is whether we believe we live in a friendly or hostile universe.” - Albert Einstein**
 
W...

Deadlift
Build to heavy sets of
3-2-1

"Shrute Farms"
AMRAP 14:
100 Meter Farmers Carry (50's/35's)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
15 Deadlifts (205/145)

Notes:

“Every action you take is a vote for the type of person you wish to become. No single in...

Deadlift

Build to heavy set of 5

"Tail Lights"

Teams of 3 (For Time | 25 Minute Cap) 
100 Deadlifts (135/95)
400 Meter Prowler Push (45/35) 
75 Deadlifts (185/135)
400 Meter Prowler Push (45/35) 
50 Deadlifts (225/155)
400 Meter Prowler Push (45/35)

Notes:

“No one was ever...

Deadlift
Build to heavy set of 3

"Smooth Criminal"
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Notes:

“The Marshmallow Experiment”
 
The experiment began by bringing in children into a room, one by one, and sitting them down in a chair with a...

"12 Days of CrossFit"
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Row

No...

"Christine" *BENCHMARK WOD*
3 Rounds For Time
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24''/20'')

Scale Options:
DL - 60% Bodyweight
Box - 14 Jumps or 21 Step-ups

MetCon Edition
500 M Row (400 M Run)
20 KB Deadlifts
30 Box Jumps

Beginners
500 M Row / 400...

Deadlift
Build to heavy set of 6-4-2


 

"Smooth Criminal"
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts

Score is rounds plus repetitions.

L2

30 DU or 120 Singles

L1

60 Singles

20 Wallballs

10 Deadlifts (Barbell or KB)

Notes:

Deadlift focused day featuring some heavy lif...

Deadlift

Build to a heavy set of 6-4-2

"Optimus Prime"

AMRAP 7:
Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

Notes:

Big deadlift focus today with a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to a heavy set of 6,4, and 2...

"FLIP FLOP"
30-20-10:
Kettlebell Swings (53/35)
Calorie Row


Directly into...


10-20-30:
Deadlifts (135/95)
Calorie Row


Women Complete (21-15-9 / 9-15-21) Calories on Rower

Notes:

Today’s workout involves two couplets paired together for time. The weights on both the barbe...

Deadlift
Heavy Set of 10


 


“Captain Insano”
3 Rounds:
20 Deadlifts (155/105)
12/8 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
12/8 Calorie Row 

L2
Sub 12 for 20
Option sub 100m Run for Row

L1
Sub 10 for 20
100m Run for Row

Notes:

Setting ourselves up to thriv...

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