DAILY WOD

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

"Stop, Drop & Roll"

Teams of 3
For Time (30 Minute Cap):
1200 Meter MedBall Run
140/100 Calorie Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

L2
Scale Options:
No MB on run
Power Cleans for Squat Cleans
Use Rep Scheme 100/80 Cals,...

“Wreck Yourself”
Teams of 3
For Time:
800 Meter Run
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Run
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Run
12 Rope Climbs
50 Squat Cleans (135/95)

Carry 2 (20/14) Med Balls for Runs


L2
Sub 2x Pull Ups
Sub Power Cleans
...

“Wreck Yourself”
Teams of 3
For Time:
600m Run
6 Rope Climbs
20 Squat Cleans (135/95)
600m Run
9 Rope Climbs
35 Squat Cleans (135/95)
600m Run
12 Rope Climbs
50 Squat Cleans (135/95)

L2
Sub Laying to Standing Rope Climbs
Sub Power cleans for squat cleans

L1
400 M Run
...

“Clean Shave”
3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

L2
Sub Jumping C2B or pull-ups

L1
Ring Rows
Burpees
Hang Power Cleans OR Goblet Squats

ROMWOD

Notes:

The movement that sets the tone for the rest of the workout today is...

Squat Clean
Build to Heavy Single

followed by…

“Four Wheeler”
2 Rounds:
400 Meter Run
15/10 Calorie Row
12 Squat Cleans (115/80)

L1
Sub 200 Meter Run
Sub Power Cleans

Notes:

Priming the squat clean in “Four Wheeler” by building to a heavy squat clean to start.  The go...

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