DAILY WOD

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

Overhead Squat
Build to heavy single

"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike

Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

"Rocket Power"
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/...

Overhead Squat
Build to heavy set of 3

“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

Notes:

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover
 
“Pretty good” is decent.
“Pretty good” is av...

“Me Three”
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

Notes:


“Rome was not built in a day.” - John...

Overhead Squat
Build to Heavy Single

"Pins & Needles"
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Notes:

# DAILY MINDSET
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut
 
It can be easy to f...

Snatch Complex
Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

"Over and Out"
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Notes:

Snatch positioning is the f...

Overhead Squat
Build to heavy set of 5

“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Notes:

The overhead squat is the focus of this two part workout. From the racks, athletes will build to a heavy set of 5 to start. Wit...

Overhead Squat

Build heavy set of 3

"Ground Breaking"

For Time: 
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)

Notes:

The overhead squat is the focus of this two part workout. We’ll start out building to a heavy set of 3 before the conditioning pie...

Overhead Squat
Build to heavy single

Snatch Balance
Build to heavy single

Snatch
Build to heavy single


***Optional Cash-Out***
8 Rounds:
20 Seconds Overhead Squats (45/35)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

*Score is lowest number of Overhead...

Pausing Overhead Squat
Moderate Set of 2

BENCHMARK = SAVE YOUR RESULTS!

“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)L2
200 M Run

L1
4 Rounds
200m Run
15 Goblet Squat or PVC OHS

Notes:

While the overhead squats are an important piece of today’s workout, w...

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