WORKOUTS OF THE DAY

With a running clock, complete as many rounds as possible in the prescribed time in the order written for 15:00 minutes.

Score is the number of rounds and reps completed in the given time. 

On a 14 minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. For newer athletes scale the time and/or load prescribed. 

With a running clock, with one partner working at a time, perform the prescribed work in the order written as fast as possible. Partners switch as needed.

Score is the time on the clock when the 91st Burpee is completed. Twenty minutes Time cap. 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops  

Complete as many reps as possible within the 40 seconds period. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps

This Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

On a 18-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the clock stops.

This WOD will really test your VO2 Max. Scale time and load accordingly. Take advantage of the 2 minute built in rest between rounds. Post your score and let us know how many rounds you got combined in the prescribed time. 

Newer athletes should reduce the reps and load, while intermediate athletes may take it on as prescribed. Overall this workout is fairly long, so choose modifications that are still challenging.

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Bring your lungs and push up strength for this workout...Newer athletes should scale the amount of reps on Double Under’s to avoid heavy muscle fatigue. It is a reminder to also stay consistent in your form. it’s time to have some fun!

SOF is coming through with the Barbell movements in today’s WOD and caping of with some full 200 meter sprint each round. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 20 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

On a 18-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 18-minute clock stops.

This WOD will really test your VO2 Max. Scale time and load accordingly. Post your score and let us know how many rounds you got in the prescribed time. 

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Scale the overhead squats to ensure proper form like all other movements. Speak to your coach if your having issues with your squats.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

With a partner, complete as many reps as possible within the 40 seconds period. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Move the ball quickly between you both. 

It’s “BRING A FRIEND/S DAY” and your invited. Invite your friends to our Bring a Friend Day held every last Monday of each Month. Hit this fun team work exercise with your friend and show them how much fun your classes are and what they are missing out on each workout with your professional and experienced Fitness coaches. All exercises are scalable and anyone can do it. 

On a 16-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. 

Scaling/Strategy

Keep a steady pace–a good strategy for any Lengthy WOD. And if there’s a movement that you’re particularly proficient at, go faster during that movement. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

With a running clock, as fast as possible complete the prescribed work in the order written. The prescribed weight for the Thruster is 65 for men & 45 for Women. However, you should scale weight to where you can complete a minimum of quarter of the reps for each round unbroken. The thrusters will get heavier as you go on in the workout so scale appropriately. You have a 20 minute time cap. 

Score is the time on the clock when the 120 Double Under’s are completed.

With a running clock, as fast as possible complete the prescribed work in the order written for as many rounds as possible. 

Score is the total amount of rounds plus reps completed within the 16:00 minute period 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

STRENGTH

Note: you should work with a weight that you could power snatch for a double with good mechanics. Load should 80% of your hang snatch for all sets.

WORKOUT

Reduce reps and/or load to try to finish within 20 minutes. Post time to comments.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Find a weight that tou can do 20 Reps unbroken on the DL’s. See how your first round goes and hold on to your pace. Remember mechanics over speed and amount Reps.

Note: you should work with a weight that you could power Clean for a triplle with good mechanics. Treat each round as a complex so make sure to scale accordingly in order to get the results. 

This programing consists of different workout movements that focus on improving different areas: strength, high-intensity cardio, mobility and recovery.

Movements, reps and time vary depending on the focus of each session but some compound movements are included in several routines – for example, movements that combine burning calories and building strength, as they give you the most bang for your buck.

For Variation, make sure you choose a rep range that gives you 15-20 seconds of rest in every 60 seconds.

Complete as many rounds in the order written. Find a pace that you can maintain for the majority of the WOD. Remember form over quantity. Try to complete at least half the Reps before putting the bar down. 

Your score is the total amount of rounds completed within the 16 minutes. 

This workout is lots of fun. The Air Squats and Snatch decreases in Reps in rounds while the Run remains the same. Use a weight of your choice in order to finish this workout within the 22 minute time cap. 

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the total amount of rounds and reps completed within the prescribed 16 minute workout.
Newer athletes should scale the amount of Reps &/or rounds in this workout to avoid muscle fatigue  

Complete the workout in the order written. You have 20 minutes to complete as many rounds as possible. Make sure the load is moderate and all sets are completed in 2 sets or less. Scale as needed.
your score is the total amount of rounds and reps completed within the given time. 

The 21-15-9 will get you every time. Light weight so go fast and feel the burn but remember quality is better than quantity. ••••••Beware of the 15 Rep scheme, it will play with your mind and try to weaken you. Do your best not to drop the bar. 

Scaling

Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 22-minute clock stops.

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

On a 18-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 18-minute clock stops.

This workout requires a level headed approach to help you get through it quickly and in one piece. Scale the pull ups to banded pull ups or ring rows, push ups to box push ups or knee push ups and the squats to a repeatable range of motion. Newer athletes should scale the amount of Reps to avoid heavy muscle fatigue.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a running clock, as fast as possible complete the prescribed work in the order written for as many rounds as possible. 

Score is the total amount of rounds plus reps completed within the 16:00 minute period 

Each Workout is to be completed at a high pace, keeping in mind, proper execution of each movement comes first.
On a 8-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written for each workout. 

Score is the total number of rounds and repetitions completed before the clock stops.

You have a built in 2 minute rest between each workout. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue .

SOF is coming through with the Barbell movements in today’s WOD afyer Cashing in to enter the workout with a 500 meter Run to wake the heart up.

 With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 16 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

With a 16:00 minute clock time, complete as many rounds as possible, as fast as possible the prescribed work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

With a running clock, complete as many rounds as possible in the prescribed time in the order written for 16:00 minutes.

Score is the number of rounds and reps completed in the given time. 

Solid full body workout. Adjust the weight to be moderate but still unbroken. Use a Barbell or Dumbells for the Thrusters. Try reverse or forward lunges.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Grab a partner..it’s time to get to work!

WORKOUT 1

With a running clock, perform the workout in the order written for as many rounds as possible in the prescribed time.Both partners should be moving immediately after the other. “I do 1, you do 1” method for the cleans. Both partners will complete the run together. 

WORKOUT 2

With a running clock, perform the workout in the order written for as many rounds as possible in the prescribed time. Both partners should be working at the same time throughout the workout. There is one barbell only. Both partners will be performing a Double Deadlift method. Both partners will also complete the burpees over the same bar together in sequence. 

Score is the total amount of rounds combined (Both WOD’s) completed.

SOF is coming through with the Barbell movements in today’s WOD and caping of with some full body Burpees. 

With a running clock, as fast as possible perform the prescribed work in the order written. Try to finish the workout as soon as possible to have as much time as possible remaining to get AmRap of Burpees

Your Score is the the total amount of Burpees completed within the remaining time.

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

Complete as many Rounds and/or Reps as possible in the given time of 21 minutes. Complete the movements in the order written. Your score is the total amazing of rounds &/or reps completed in 21 minutes. 

Complete as many reps as possible within each 40 second Interval. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

.

Complete as many Rounds and/or Reps as possible in the given time of 14 minutes. Complete the movements in the order written. Your score is the total amazing of rounds &/or reps completed in 21 minutes. 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. tour score is the total amount of Reps completed combined within the three workouts. 

This workout is designed to give tou a huge neuroendocrine response of the body. Complete as many rounds as possible in the order written.
your score is the total amount of rounds completed in 18 minutes. 

With a 14:00 minute clock time, complete as many rounds as possible, as fast as possible within the prescribed amount of time. Complete the work in the order written. 

Score is the total amount of rounds plus reps completed within the given time.

 Complete as many rounds as possible within the prescribed amount of time. Make sure the loads are moderate and all sets are completed in unbroken sets of 8 or 4 repetitions. Scale load as needed.

Your score is the total amount of rounds completed within the combined wods

With a running clock of 20 minutes, complete as many rounds as possible in the order written. Alternate every repetitions for the dumbbell snatches. For the Dumbbell Power Cleans you will need 2 Dumbbells. Scale loads in order to complete large amounts of reps during each set. Your score is the total amount of rounds completed within the prescribed time. 

STRENGTH

Start with an empty bar and slowly build in each round until you reach an RPE (Rate of perceived exertion) of during the complex. If you reach an RPE in the complex before the 8 minutes is complete, stay at the load until the 8 minutes is up.  

WORKOUT OF THE DAY 

Complete as many reps as possible within each 40 second Intervals. There is a built in 20 seconds remaining time within the minute which serves as your recovery. ... You can tailor the number of reps, completed but challenge yourself to maintain a certain amount of reps through the workout. You will have 1 minute recovery period at the end of each round to assist you with maintaining the amount of reps. This is a high pace workout. Newer athletes should skip a round or movement to avoid muscle fatigue 

With a running clock and with one partner working at a time, perform the prescribed work in the order written as for as many rounds as possible between you both. Partner 1 complete a round then Partner 2 complete a round.

Score is the total amount of rounds completed between you both within the 14:00 minutes. 

CrossFit Workout of the day

SOF is coming through with the Dumbbell movements in today’s WOD and caping off with a full set of Double Under’s. With a running clock, as fast as possible perform the prescribed work in the order written. Try to complete as many rounds as possible throughout the 18 minute workout. Scale loads so you can maintain a consistent paste throughout the workout. 

These workouts are short but high paste. With that said keep in mind safety, efficacy and efficiency. Complete as many reps as possible within the perscribed amount of time. Your score is the total amount of Reps completed combined within the three workouts. 

Athlete will complete the buy-in of a 500 meter Run before moving on to the workout proper. On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

For Variation, make sure the load on the barbell is light. Scale load as needed. Complete as many rounds as possible within the prescribed 21 minutes. Complete each movement in the order written.
your score is the total amount of rounds completed within the given time 

With a running clock, as fast as possible perform the prescribed work in the order written.  One person working at a time. Share the workout up however you want.
Score is the time on the clock when the last set of the Air Squats is completed. Your Challenge is to finish before the 21 minute time cap ends  

On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.