Workout of the Day

What to expect in daily CrossFit programming

We are very purposeful in our programming. We understand that your fitness needs will differ throughout the year, and we want to take advantage of various motivations, as well as support your lifestyle at any given time. So we structure the year around main events like the holidays, the CrossFit Open, and getting ready for summer!

Every CrossFit class includes a warmup and joint prep. Joint prep has been developed alongside Dr. Michael Ross at Seattle Sports Chiropractic and Rehabilitation. It’s an opportunity for us to strengthen common weaknesses and increase range of motion in the safest way possible.

Each CrossFit class also includes Strength and Technique (S/T), and then finishes with the WOD, aka the “Workout of the Day.”

See below for the S/T and WODs for this week:

CrossFit Programming 1/20/2020-1/25/2020


This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. The kettlebell swings represent the year, 1965, of the landmark civil rights voting in the US. Finally, the front squats represent the year, 1968, when he was assassinated.

Many WODs have been created in tribute to MLK. This particular one was first posted by CrossFit Templum @crossfittemplum (Carrollton, TX, USA) in 2016.


Set up and warm-up for the WOD



63 Cleans

64 Wall Balls

64 Pull ups

65 KB Swings

68 Front Squats

39 minute time cap


L1- empty barbell, ring rows or jumping p/u, 18/26

L2 75/55; 35/26; banded

RX 95/65; 53/35


Bonus Work: 

4 Rounds

200m Run 

20 Front Squats 

10 Bent Rows





Push Press

Work up to a heavy single then 

3X6 @70%



3 Rounds

50 Double Unders

30 KB Swings (53/35)

10 Thrusters (95/65)


L1- Single Unders, 26/18, 45/35

L2- 20 Double Unders, 35/26, 75/55

Rx- Above

Comp- Unbroken Double Unders, 135/95, 70/53


Bonus Work:


5 Ring Dips

5 Cal Airdyne




6 Rounds

3 x Back Squat to the box @ 85% of W1rm

4 x Alternating Single legged over bench jumps (2r/2l)



6 min AMRAP

3 Box Jump Over 

6 Deadlift 

9 Bar Facing Burpee


L1 open weight, 16” regular burpees

L2 185/125; 20/16” 

RX 235/155

COMP 255/175


Bonus Work:

3 Rounds Every 4 Min 

Run 400m




Snatch Complex 

Build to Heavy 

Then 4 Rounds : 

1 Snatch DL

1 High Hang Squat Snatch

1 Squat Snatch 

1 OH Squat




Overhead Squats

Over- the- bar burpees


L1 45/35/15

L2 75/55

RX 95/65


Bonus Work:

3 rounds 

10 KB Oh Lunges 

10 TTB

500M Row





4X2 @ 75% of w1RM



12 Min Cap 

6 Rounds/+2 reps each round

2 Deadlifts

2 Bent Rows

2 Hang Power Cleans

2 Push Press


L1 45/34

L2 95/65

RX 135/95

COMP 155/105


Bonus Work:

3 rounds: 

10 slow controlled glute marches

10 diamond push ups

10 barbell good mornings



Prep and set up for WOD




5 Rounds

400m Run 

30 Box Jumps

30 Wall Balls 


L1- 16”, 10/6

L2- 20/16, 14/10

Rx-24/20, 20/14

Comp- 30/24, 30/20


Bonus Work:


Metcon/Women's Class Programming 1/20/2020-1/25/2020

Tuesday WOD

Circuit 1 min each station – do about 40 sec work 20 sec rest/transition
 4 rounds depending on time
1- Burpees
2- sit ups
3- Push Ups
4- wall balls

Thursday WOD


1- 5-8 Hanging knee raises
2- 30-sec plank hold
3- ME Calories
4- 12-15 squats
5- 8-10 Push press (w bar or dumbells)