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 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 08/10/2020-8/16/2020


8 Min EMOM

EVEN: 15-20 Hollow Rocks
ODD: ME Plank Hold

6 rounds of:
1 minute of rowing – Count calories
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Scoring: Reps

Athletes Notes

At home instead of Rowing options include:
1- Jumping Prisoner Squats
2- High knees
3 – Mountain Climbers
4- Air squats


100 push ups

Break em up however you want- just get em done!!

you could even do them every hour or something


4 Rounds

10 Strict Press (Keep it light enough to get through all ten)
50 Double Under Between Efforts (this is more for practice than anything)

3 rounds (increasing weight each round)
*1 minute rest between rounds

5 min AMRAP
5 Deadlifts
3 Over the barbell burpees
1 Full Squat Clean

Scoring: Reps

Coaches Notes


10 Deadlifts
10 over the bell burpees
10 full squat cleans perform these as a dead clean

1 mile “Ruck”

A ruck is a walk or run that you do with a pack or weighted vest, so put some things in a backpack and go for a walk!

Scoring: Time



Split Jerk for load:
#1: 2 reps

Scoring: Load

3 Intervals (14 min total)
AMRAP 4 min for Each Couplet

2 Hill Climbs
w/ Remaining time Max Rep Wall Ball (20/14)

Rest 1 min

400 meter Run
w/ Remaining time Max Rep Hang Power Clean (155/105)

Rest 1 min

500 meter Row
w/ Remaining time Max Rep Strict HSPU

Goal: Have 2 min to work on each movement after the Monostrcutural Movement

Scoring: Reps

Athletes Notes

At home- For the 2 hill climbs- sub 1 minute lunges and 1 minute jumping jacks
then perform ME Goblet squats or KB Taters

For the 400m Run, sub 40 double unders and 40 mtn climbers
and do ME hang power clean *switch hands every 5 reps

For the 500m row- perform 50 double unders, 50 mtn climbers, AND 50 high knees.
Then options for HSPU include:
Pike Push ups
Regular Push ups
or – Strict pree * switch hands as often as needed


Max Effort Unbroken double unders

Get warmed up and then start jumping! Record all three attempts, go for as many unbroken dubs as you can!

*If you don’t have double unders yet, sub singles.

Scoring: Reps



5 sets of 5 reps

at home feel free to increase reps as needed – you can do these off the couch/ chair etc

Superset with 10 Heel touches

Scoring: Reps

Athletes Notes

Over the bell heel taps
Video HERE)

Coaches Notes

Over the bell heel taps
Video HERE)

Slam Balls or KB Swings
Jumping Squats

Rest 1 minute

V-Ups (at home do sit ups)

Rest 1 minute

Power Snatches
Knees to Elbows (at home do V ups)

Scoring: Time

Athletes Notes

A cluster is a clean into a thruster- if you are at home with one piece of equipment alternate hands.


3 x ME Plank Hold

go for 3 max effort holds in plank. Athletes choice if you want to be on your elbows or hands

Scoring: Time


Deadlift for load:
#1: 2 reps

Scoring: Load

60 Burpee Box Jumps (24/20)
E2MOM, starting at 0:00 complete:
5 Clean and Jerks (135/95

Scoring: Time

Goal to Hit at least 12,000 steps for the day

Record your number!

❤️ Saturday

Join the online Class with Jude! 8:30 AM

Every 3 Min for 27

200m Run
7 Deadlifts 95/65
5 Hang Power Cleans
3 Push Press

Rest 1 Min between rounds

Fitness-Find a safe weight you can move quick but with good form
Performance- 75/55
Elite- above
Rugged Elite- / Instead of the run do a 100m Sled drag 115/75