DAILY WOD

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

"BFF"
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Wreck Bag Over Shoulder (70/50)

"Bee's Knees"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Row
1 Minute Rest

Notes:

3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the b...

Back Squat
3 sets of 5

"Freddy Krueger"
21-15-9:
Kettlebell Swings (70/53)
Burpees

Notes:

Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challen...

"Full Count"
30-25-20-15-10:
Kettlebell Swings (53/35)

After Each Set:
14/10 Calorie Row
200 Meter WB Run (24/20)

Scale Options:
KB - Russian Swings
200 M Run w/o WB

MetCon Edition
20-15-10-5-5 Russian Swings
400 M Run after each round

Beginner Scale
Scale MetCon t...

"Dirty Thirty"

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Subs
C2B:  Pull-up, Jumping C2B
KB...

*COACH PICKS THE TEAMS*

“One-Two Punch”
Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallb...

“Kelen Helly”
1 Round of Kelly, 2 Rounds of Helen, 1 Round of Kelly
For Time:

400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

400m Run
30 Box Jumps (24/20)
30 Wa...

“Chiquitas”
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Plate Carry (45/25)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

L2
Scale 20/14 Med Ball carry

L1
Sub knee raises or sit-ups
Sub 800m or 400m med ball carry

Notes:

Challenge yourself on the KB weight...

A) "Ring the Bell"
27-21-15-9

RX
Russian Swings (70/56)
Burpee
400 m Run

L1
21-15-9
Sub 200 m Run

B) ROMWOD

A) Deadlift
(10 Min Cap)

RX
5x3 @ 70%

L2
3x5

B) 15-13-11-9-7-6-3-1

Burpee Box Jump

Russian KB Swing (70/53)

Notes:

Lateral burpees are fine. Go fast and unbroken.

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