Workout Of The Day

Each day the Workout Of the Day (or WOD) is posted part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Wednesday, December 12

If were not stretching, were not growing. If were not growing, were probably not fulfilling our potential. The only person in this room that knows your potential is you.

—Kevin Turner theysaidso.com theysaidso.com
WOD image

CrossFit

main AMRAP 15 mins: Push-ups and Air Squats

Complete as many rounds as possible in 15 mins of:

20 Push-ups

50 Air Squats

main Fitness

Complete as many rounds as possible in 15 mins of:

15 Knee Push-ups

35 Air Squats

Sweat Class

main SWEAT

For time:

50/35 Assault Bike Calories

40 Dumbbell Snatches, pick load

30 Box Jumps

20 Dumbbell Thrusters

10 Devil Press

Tuesday, December 11

I know for sure that what we dwell on is who we become.

—Oprah Winfrey theysaidso.com theysaidso.com
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CrossFit

main Hang Power Clean : 3-3-3-3-3-3-3

Hang Power Clean 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Sweat Class

main SWEAT

Complete as many rounds as possible in 20 mins of:

20 Slam Balls, 30/20 lbs

25/20 Row Calories

20 AbMat Sit-ups

Monday, December 10

Winning is nice if you don't lose your integrity in the process.

—Arnold Horshak theysaidso.com theysaidso.com
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CrossFit

main 18-15-12-9-6-3: Thrusters, Power Snatches and Toes-to-bars

18-15-12-9-6-3 reps, for time of:

Thruster, 75/55 lbs

Power Snatch, 75/55 lbs

Toes-to-bar

Sweat Class

main SWEAT

Every 1 min for 10 mins do:

10 Kettlebell Goblet Squats, pick load

8 Burpees

Sunday, December 9

Stop complaining. Start creating.

—Dale Patridge theysaidso.com theysaidso.com
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CrossFit

main FT: Double Unders, Deadlifts, Handstand Push-ups and 2 more

For time:

50 Double Unders

25 Deadlifts, 225/155 lbs

50 Handstand Push-ups

25 Deadlifts, 225/155 lbs

50 Double Unders

Sweat Class

main "FGB Style" - Double Unders, Ring Rows and Russian Kettlebell Swings

3 rounds, 1 min per station, of:

Double Under

Ring Row

Russian Kettlebell Swing

Rest 1 min

Perform this like "Fight Gone Bad," by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Saturday, December 8

Keep away from people who try to belittle your ambitions. Small people always do that, but the really great makes you feel that you, too, can become great....

—Mark Twain theysaidso.com theysaidso.com
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CrossFit

main RX-Partner WOD

12 rounds for time of:

15 Push-ups

12/10 Assault Bike Calories

9 Burpee Jump Over (Partner In Plank)s

6 Synchronized American Kettle Bell Swings, 50/35 lbs

Alternate rounds. 6 synchro KB swings at the start of each round.

Sweat Class

main FT: Bear Hug D Ball Lunges, Slam Balls and Bear Hug D Ball Lunges

For time:

100 Bear Hug D Ball Lunges, pick load

75 Slam Balls, pick load

100 Bear Hug D Ball Lunges, pick load

Friday, December 7

Vision without action is daydream. Action without vision is nightmare....

—Japanese Proverb theysaidso.com theysaidso.com
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CrossFit

main Team WOD

3 rounds for max reps of:

max rep Row Calories, 4 mins

max rep Box Jumps, 24/20 in, 3 mins

max rep Dumbbell Hang Power Clean & Jerks, 50/35 lbs, 2 mins

Teams of 3. One partner working at a time. Max reps at each station. Keep intervals short to maximize reps.

Sweat Class

main AMRAP 20 mins: Dumbbell Renegade Rows, Push-ups and Dumbbell Devil Press

Complete as many rounds as possible in 20 mins of:

20 Dumbbell Renegade Rows

20/15 Push-ups

10/8 Dumbbell Devil Press, pick load

Thursday, December 6

Great things are done by a series of small things brought together.

—Vincent Van Gogh theysaidso.com theysaidso.com
WOD image

CrossFit

main Thruster : 5-5-5-5-5

Thruster 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

Sweat Class

main "Tabata" - Assault Bike : 16 x 20 secs / 10 secs

Tabata Assault Bike

The Tabata interval is 20 secs of work followed

by 10 secs of rest for 16 intervals.

Tabata score is the total distance performed in all of the intervals.