WORKOUT OF THE DAY
WORKOUT
OF THE DAY

Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are fully coached to ensure your expectations of quality are always exceeded.

Todays WOD

Today’s Wod

Mar 21 2023

WARM UP – MOBILITY

Dynamic joint rotation and lower body / core activations

Green band hip & front rack stretches

Review and warm-up tempo front squats

WOD A

Every 3 min x 5 sets:

5,5,3,3,3 Front squats @3,3,X,1 (50-65% of 1RM maximum)

Prioritize perfect positioning, mechanics, and good bar speed over adding more weight today

This is a de-load week from our squat cycle, so keep all reps feeling good.

PAUSE FRONT SQUAT X 3

3 sec pause in the bottom of every rep

WOD B

LACTATE BATH

In teams of 4, complete 4 rounds for time “waterfall” style:

15/12 Cal Echo Bike (must be under 60s)

12 Dumbbell Front squats (2x 35/25)

80ft Sled push (110/70)

– Rest 2 min between rounds –

Everyone starts on the bike, you can’t move forward until the person ahead of you is done.

P1, rest exactly 2 min after finishing sled push, rest of the team follows behind.

Team score when last teammate completes their last round.

ACCESSORY

4-5 min aerobic Cool down / flush

Roll out quads / glutes / thoracic spine etc.

90s each/side: Couch stretch, Elevated pigeon pose, Supine banded hamstring

Weekly Summary

Program Summary: March 20th – 26th

Monday: Push / Pull + WOD

Tuesday: Front squat (de-load) + WOD

Wednesday: Conditioning Intervals

Thursday: Overhead squat / TTB / Row

Friday: Deadlift + Row / Lunge

Saturday: Benchmark or Conditioning WOD

Sunday: Snatch + Accessory

Program Summary: March 13th-19th

Monday: Front & Back squat cycle + Accessory strength

Tuesday: Gymnastics EMOM + S2OH

Wednesday: Conditioning

Thursday: Hang Snatch

Friday: Mixed movements

Saturday: Benchmark or Conditioning

Sunday: Clean & Jerk + Accessory strength

Program Summary: March 6th – 12th

Monday: Partner Metcon

Tuesday: Front & Back squat cycle + Short WOD

Wednesday: Long Conditioning WOD

Thursday: Mixed movements metcon: 6 x 3 min intervals

Friday: Deadlift + Row / Lunge

Saturday: Benchmark or Conditioning WOD

Sunday: Snatch + Accessory

Wod Archive

Mar 21 2023

WARM UP - MOBILITY Dynamic joint rotation and lower body / core activations Green band hip & front rack stretches --- Review and warm-up tempo front squats WOD A Every 3 min x 5 sets: 5,5,3,3,3 Front squats @3,3,X,1 (50-65% of 1RM maximum) Prioritize perfect...

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Mar 20 2023

WARM UP - MOBILITY Dynamic shoulder / thoracic rotations Thin band upper body activations Overhead / Dip extension stretch Scap pull-ups / scap push-ups Ring rows / Bench push-ups --- Review WOD A movements and warm-up WOD A Every 2:30 min x 6 supersets (3 sets each...

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Mar 19 2023

WARM UP - MOBILITY Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.) --- Dowel dislocates, dowel front rack stretch Barbell warm-up drills and WOD A&B review. WOD A A1: Every 90s x 4 sets: 3 cleans pulls + 3 Hang...

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Mar 18 2023

WARM UP - MOBILITY 400m run (new members make sure you have someone show you the 400m turn-around point) Big dynamic joint warm-up and full body stretch (squat / overhead / front rack etc.) Tech/Review: Kipping pull-ups + Thrusters WOD A DANIEL http://CrossFit.com...

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Mar 18 2023

WARM UP - MOBILITY 400m run (new members make sure you have someone show you the 400m turn-around point) Big dynamic joint warm-up and full body stretch (squat / overhead / front rack etc.) Tech/Review: Kipping pull-ups + Thrusters WOD A DANIEL CrossFit.com Hero WOD...

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