CrossFit 623 Health & Fitness Blog

CrossFit Articles, WODs, Success Stories & Fitness Tips

Congratulations! You’ve just arrived at CrossFit 623’s Blog, where we’ve gathered an array of content designed to help crossfitters along their journey to optimal health and fitness. We regularly share articles and tips pertaining to keeping fit, doing daily WODs, weightlifting, dieting, and just about everything in between. Please contact us to speak with a representative about joining our gym or select from a post below to learn more about the CrossFit methodology.

CrossFit 623 Daily WOD: 426 (Fri – 6/24/2016) – Front Squat 4×3 @ 90% of 1RM

Skill/Warm-up-Fast descent, explosive ascent.

Strength: Front Squat 4×3 @ 90% of 1RM or more if your weight feels too easy

WOD: 7 Rounds For Time of
10 Weighted Box Step ups (Same weight as below)
10 deficit push-ups (45 # plates for men/ 35# for women…Hi-temp plates not bumpers)
10 DB/KB Deadlifts (AHAP)
10 DB/KB Push Press (*Same weight as above)

CrossFit 623 Daily WOD: 425 (Thu – 6/23/2016) – Mobility!

WOD: 5K —Broken up to a run row, a row only, a run only. Athletes choice.

Extra credit: 10 Minutes NON-STOP CORE!! Choose from planks, v-ups, hollow-rocks, ghd’s, sit-ups, bicycle kicks, flutter kicks, T2B, knee raises…and more….this is an opportunity for athletes to move freely and choose what works for them.

CrossFit 623 Daily WOD: 424 (Wed – 6/22/2016) – Split Jerk

Skill: Split Jerk (lock out of arms with no press on the stand)
Strength: C&J 7×1 @90% of 1RM

10 Push Press @115/75
15 Box Jumps 24/20
**5 Min Rest** then…
10 Wall Balls 20/14
20 Dubs

CrossFit 623 Daily WOD: 423 (Tue – 6/21/2016) – Bench 4×3 @90% of 1RM

Strength: Bench 4×3 @90% of 1RM or more if the weight feels easy

WOD: For Time:
50Ft HS Walk (White line to white line-2x)
6 Bar Muscle Ups
40 Ring Dips
6 Bar Muscle Ups
50 Ft HS Walk (scaled can do 6 wall climbs to complete this)
2 Min Max Pistols

CrossFit 623 Daily WOD: 422 (Mon – 6/20/2016) – 15-MIN CAP

Strength: Push Jerk 4×3 @ 90% of your 1RM or more if it feels too easy

10 Squat C&J (95/55)
15 Burpees over bar
8 Squat C&J (115/75)
15 Burpees over bar
6 Squat C&J (135/95)
15 Burpees over bar
4 Squat C&J (155/115)
15 Burpees over Bar
2 Squat C&J (175/125)
15 Burpees over bar………………….Mark time then with remaining get bonus of….
Max Squat C&J (180/130)

CrossFit Mama Gets Real About Why Her Post-Baby Body Is ‘Amazing’

In an informative article by Huffington Post’s Taylor Pittman, CrossFit mama, Revie Jane Schulz, opens up about her post-baby body and why she loves it. Schulz went from being self-conscious about her body to admiring what she’s accomplished and capable of.

5 Ways to Find the Energy to Workout

Ever skip a workout because you’re “too tired?” Of course you have. We all have and for good reason: it’s often true. After all, in order to exercise it helps to have some energy to do so and if we’re feeling tired, we often assume the workout will be too strenuous. The good news, though, is that there are some good ways to get your exercise in; even if you’re not feeling in the mood. The following tips are to help you with avoiding the “too tired” excuse to skip a workout by telling you what you can do.

CrossFit 623 Daily WOD: 421 (Fri – 6/17/2016) – Warm-Up-Pause Squats

Skill/Warm-up-Pause Squats
*3 seconds to bottom position, hold for 3 seconds, and shoot up to the top. Partner people up in 2’s and 3’s and let them warm up this way up until they get to 50%-60% of 4×3

Strength: Front Squat 4×3 @ 90% of 1RM

3 Rounds for Time
20 Hand Stand Push-Ups
20 Dumbbell Snatches or KB Snatches (AHAP)
20 Toes to Bar

CrossFit 623 Daily WOD: 420 (Thu – 6/16/2016) – Mobility 16-Min EMOM


WOD: 16 Minute EMOM
Ring Dips
Wall Balls 20/14 or 30/20

Extra credit: 1000-meter Row or equivalent time doing mobility in weak areas.

CrossFit 623 Daily WOD: 419 (Wed – 6/15/2016) – “Tail Pipe”

Skill: Split Jerk (getting under the bar with speed and balance, use PVC to drill)
Strength: C&J 7×1 @ 90% of 1RM

WOD: “Tail Pipe” (Partner WOD)
4 Rounds for Time
250m Row
Static Hold
*Static hold can be done either with Double KB Front Rack (53/35), OH Barbell Hold (95/65) or scale to OH plate hold 45/25

7 CrossFit Myths You Can Stop Believing Now

CrossFit is constantly varied movements that are functional in aiding muscle growth, weight loss, heart health, and mobility. Those who participate in CrossFit love the sport; not only for it’s effectiveness at helping practitioners to meet fitness goals, but for the love and support that they receive every time they step through their box’s doors. Unfortunately, there are naysayers who either don’t believe in the CrossFit regimen or feel threatened by it and if you’ve been a practitioner for a while, you’ve certainly heard some of the lies that circulate the web. Below is a list of the most common CrossFit myths and why they are wrong.

7 Benefits of CrossFit Training

The benefits that your body receives from doing CrossFit are countless. Some of the most important include achieving better heart health, improved mobility, and meeting weight loss goals. If you are considering joining a CrossFit class, but are still on the fence, the following information will help you to get an understanding of the benefits the sport has to offer.

CrossFit 623 Daily WOD: 417 (Mon – 6/13/2016) – Olympic Linda

Strength: Push Jerk 4×3 @ 90% of your 1RM

WOD: Olympic Linda
Full Snatch @ 50% of BW
Power C&J @ 75% of BW
Front Squat @ BW

CrossFit is Changing the World for Women with No Signs of Slowing

CrossFit is the fastest growing gym and workout regimen in the world for a host of reasons, but mainly due to its embodiment of health and hard work that results in practitioners reaching their fitness goals. Not surprisingly, more women who are seeking to lose weight...

Best Calisthenics Workout Plans to Reach Your Fitness Goals

Calisthenics exercises are movements that involve body-weight training as opposed to using gym equipment. These exercises are great for improving body strength, stamina, flexibility, and overall fitness, which is why they are so popular in CrossFit gyms. Because calisthenics are typically done without any special gear, they are exercises that can be performed at home, work, or any place where you suddenly feel the urge to workout. The following information defines calisthenics, discusses common exercises, and provides workout plans that you can put to good use when seeking to lose weight.

CrossFit 623 Daily WOD: 416 (Fri – 6/10/2016) – 25-Min AMRAP

Skill/Warm-up-Pause Squats *3 seconds to bottom position, hold for 3 seconds, and shoot up to the top. Partner people up in 2’s and 3’s and let them warm up this way up until they get to 50%-60% of 4×3

Strength: Front Squat 4×3 @ 90% of 1RM

10 Push Press 95/65 or 65/45
10 Jumping Pull-Ups (wrists must touch bar for proper height)
10 Bulgarian Split Squats
10 Front Squats 95/65 or 65/45

Unfazed by Paralysis, Jedidiah Snelson Prepares to Compete in Adaptive CrossFit World Championships

After Jedidiah Snelson became paralyzed while participating in a motocross event, he didn’t let the life-changing accident prevent him from his love of competing. Instead, Snelson discovered CrossFit and found a new way to compete – the CrossFit world championship for adaptive athletes – in which he’ll be heading to this July with his coach. The following account is an inspiration to athletes everywhere.