DAILY WOD

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

"Kelly"
5 Round:
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest 


            
            
...

"Meter Maid"
For Time:
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

Notes:

“...

“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Notes:

“I want to see it, before I believe it.”
 
We are visually oriented people.
We s...

“19.5”

For Time:

33-27-21-15-9

Thrusters (95)

Chest to Bar Pull-ups

20 Minute Time Cap

OR

“Wall-E”

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

# DAILY MINDSET

“If you can’t fly, then run. If you can run, then walk. If yo...

"Down & Out"

21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run* 

*After Each Round. 5 Total Runs.

Notes:

Athletes will work through this descending rep workout in order, completing a 200 meter run following each round. There are a total of 5 runs, with th...

"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...

Due to the 4th of July Holiday, we only have 1 class today starting at 9am.

"7/4/1776"

7 Rounds for time:

4 Power Cleans (185/135)

17 Push-Ups

then:

76 Wall Balls

then:

242 DU's

Partner Option:

Alternate movements for 7 rounds and switch movement the next round

For example, round...

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

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

L2
1 Round Kelly
1 Round Helen
1 Round Kelly

...

“Iron Lung”
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

L2
Sub Pull-ups or Jumping C...

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