WODS | CrossFit 604

WORKOUT OF THE DAY

OUR PROGRAM

We’ve created our own strength and conditioning program to ensure you are getting the most from your training. We record everything you do digitally so there are tangible results of your success and ours. Every minute of the classes are lead by two coaches to ensure your expectations of quality are always exceeded.

Today's Workout

Today’s Wod

July 16 2019

WARM UP – MOBILITY
5 mins quick dynamic
–
2 rounds, 40 secs on / 20 secs off – easy pace
Bike
Ball slams
Box step-ups / jumps R.2
Ring rows / push-ups R.2
–
Partner up and warmup WOD movements
Second heat starts 1 minute after heat 1

WOD A
CROSSFIT.COM BENCHMARK “HOPE”
3 Rounds of 1 min per station for max reps, 1 min rest between rounds (FGB style)
Burpees
Power Snatches 75/55lb
Box Jumps 24/20″
Thrusters 75/55lb
Chest To Bar Pullups

ACCESSORY
3 sets, rest as needed:
8-10 Powell Raises /side
8-10 DB ext. rotations off knee
8-10 Crossover ‘Victory’ raises
—
*3 secs negative on movements

Weekly Summary

Program Summary: July 15th – 21st

Monday: Lower body
Tuesday: Mixed met-con WOD
Wednesday: Big conditioning WOD
Thursday: Upper body
Friday: Clean / WOD
Saturday: Benchmark
Sunday: Snatch / strength work

Program Summary: July 8th – 14th

Monday: Upper body / WOD
Tuesday: Lower body / WOD
Wednesday: Big conditioning WOD
Thursday: Snatch / WOD
Friday: Gymnastics / WOD
Saturday: Benchmark
Sunday: Clean & Jerk / strength work

Program Summary: July 1st – 7th

After an awesome and crazy re-test week last week to conclude our most recent training cycle, look forward to this week being a fun and “stress-free” week of training! We will keep you posted on plans for the upcoming training cycle in the coming weeks.

Monday: Canada Day partner WOD – 9 & 10:30am classes only
Tuesday: Upper body / WOD
Wednesday: Big conditioning WOD
Thursday: Clean / WOD
Friday: Lower body / WOD
Saturday: Benchmark
Sunday: Snatch / strength work

Wod Archive

July 16 2019

WARM UP - MOBILITY 5 mins quick dynamic - 2 rounds, 40 secs on / 20 secs off - easy pace Bike Ball slams Box step-ups / jumps R.2 Ring rows / push-ups R.2 - Partner up and warmup WOD movements Second heat starts 1 minute after heat 1 WOD A CROSSFIT.COM BENCHMARK...

July 15 2019

WARM UP - MOBILITY 8-10 mins glute/lower body warmups & lunge drills for WOD B WOD A FRONT SQUAT 6 X 1 1/4 FRONT SQUATS + 6 X 1 1/4 BACK SQUATS -Rack bar after FS, take 5-10 secs then re-rack for BS E3MOM x 4 sets (12 mins) 6 x 1 1/4 Front Squats + 6 x 1 1/4 Back...

July 14 2019

WARM UP - MOBILITY Agility ladder + dynamic BB warmup --- 7-8 mins to warmup to a good WOD A starting weight WOD A 2 HIGH HANG CLEANS + 2 JERKS Complete both High Hang Cleans (pockets) before completing both Jerks E2.5MOM x 7 sets: 2 High hang cleans + 2 jerks ---...

July 13 2019

WARM UP - MOBILITY 400m Run Banded good mornings, glute bridges, core warmups --- 5 mins to warmup deadlfits, then: EMOM x 5 mins: 5 Deadlifts, building to approx. 70-75% WOD A DEAD NANCY 5 Rounds for time: 400m Run 15 Deadlifts 185/125lb --- -Keep the deadlift weight...

July 12 2019

WARM UP - MOBILITY Banded shoulder warm-ups Ring rows, bench dips etc. WOD A 10 MIN MUSCLE-UPS Choose your progression and complete within 10 mins... A) EMOM x 10 Mins 1-5: 1-2 Strict Muscle-ups Mins 6-10: 2-5 Kipping Muscle-ups --- B) Every 60-90 secs x 5-8 sets 1-3...