DAILY WOD

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

Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

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/...

3-Position Power Snatch
Build to heavy complex

"Hop Scotch"
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

Notes:

“No one was ever wise by chance.” – Seneca
 
Take two individuals, on a hike in the woods.
 
The first trips over a root, and after the stun,...

Power Snatch
Build to heavy set of 5

"Scarface"
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

"Adderall"
0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95)
10:00 - 13:00 - Rest
13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80)
20:00 - 23:00 - Rest
23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.

Notes:

“Iron...

Power Snatch
Build to heavy single

"Isabel"
For Time:
30 Power Snatches (135/95)

Notes:

"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind that I would still be in prison." Nelson Mandela
 
Nelson Mand...

“TNT”
For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

Notes:

“Roses that are left unpruned can become a tangled mess of old and new canes all competing for air and light.” - Elizabeth Roth

As the rose bush grows, it creates more buds th...

Snatch Complex

On the Minute x 8:

1 Snatch Deadlift

1 Snatch High Pull

1 Power Snatch

*Build to a Moderate Complex

“Inner Tube”

25-20-15-10-5:

Power Snatches (75/55)

Toes to Bar

Burpees

Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

"Randy"
For Time:
75 Power Snatches (75/55)

Notes:

Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of...

"Low Five"
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Ba...

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