DAILY WOD

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

"Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

"Assault on DT"
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

Notes:

**“A fall into a ditch can make you wiser." - Chinese Proverb
**
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recove...

Push Jerk

Build to heavy set of 3

 And here's our first Assault Bike WOD! Communicate with the Coach and be careful when pushing yourself.... THESE ARE... Fun! (LOL)

"Squeaky Wheel"

AMRAP 15:
60 Double Unders 
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

Notes:

### GEN...

"Go Fish"
For Time:
1,000 Meter Row

Directly Into...

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Notes:

The push jerk is the focus of this two part workout. Athletes will build to a heavy triple from the rack in part one and choose...

Hang Power Clean
Build to heavy double

"DT"
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Notes:

With much of the metcon coming down to the hang power cleans, we’ll dial that movement in during part one before moving on to the Hero Workout, “...

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees

Push Jerks (115/80)

Notes:

With three barbell movements in today’s 21-15-9 style workout, the limiting factor with weight is likely the...

Push Jerk
Build to Heavy
5-4-3-2-1

"Down Time"
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

Climb by 3 Reps Until the Finish

Notes:

Two...

"Iron Fist"

Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans 
30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

L2
50/40 Cal Row
30 Deadlifts
20 Hang Power Cleans
10 Push Jerks

L1
40/30 Ca...

"Squaeaky Wheel"

AMRAP 15:
60 Double Unders 
20/15 Calorie Row
10 Push Jerks (165/110)

L2
30 DU or 120 Singles

L1
60 Singles
15/10 Cal Row
10 Push Press or Strict Press

Notes:

In this triplet workout, looking for athletes to choose a weight on the barbell that they could co...

“Captain Crunch”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in T...

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