CrossFit 623 WODs

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If you’re looking for the daily WOD from CrossFit 623, you’ve found it! Not only will you find today’s WOD, but you also have access to hundreds of previous published WODs. We’d like to extend a special “thank you” to all of our Coaches for working with our member athletes on their WODs.

CrossFit 623 Daily WOD: 755 (Tues-10/17/2017) Strength: Front Squat (Tempo and Pause: 3-3-1) 4×3 @ 70-75%

Strength: Front Squat (Tempo and Pause: 3-3-1) 4×3 @ 70-75%

WOD: For Time
400m Run
*then*
3 Rounds
10 Push Press 165/115
20 GHD Sit-Ups
30 Bulgarian Split Squats 53/35
*then*
400m Run

CrossFit 623 Daily WOD: 754 (Mon-10/16/2017) Strength: Bench 4×5 @ 65-70%

Strength: Bench 4×5 @ 65-70%
Skill: Man Makers

WOD: Partner WOD
50 Cal Bike
50 Man Makers 50/35
50 GtS Stones AHAP
50 Pistols
**30min Cap**

CrossFit 623 Daily WOD: 753 (Fri-10/13/2017) Strength: Clean and Jerk 4 @ 70%, 3 @ 75%, 2 @ 80%

Strength: Clean and Jerk 4 @ 70%, 3 @ 75%, 2 @ 80%

WOD: 18min AMRAP
3 DL 185/135
6 High Hang Cleans
9 Strict Ring Dips
12 Toes to Bar

CrossFit 623 Daily WOD: 752 (Thurs-10/12/2017) Mobility!

Full Body Stretching and Mobilizing

WOD:
A) 3×8: Single Arm Bent Over DB Row
Bicep Curls
Lateral Arm Raises
Forward Arm Raises
B) 10 x 100m Row Sprints 1:1 Rest

CrossFit 623 Daily WOD: 751 (Weds-10/11/2017) Strength: Strict Press 4 @ 70%, 4 @ 75%, 4 @ 80%

Strength: Strict Press 4 @ 70%, 4 @ 75%, 4 @ 80%

WOD: 4RFT
400m Run
20 Push Ups
10 (total) Single Arm DB Thrusters 50/35

CrossFit 623 Daily WOD: 750 (Tues-10/10/2017) Strength: Snatch 8×1 @ 75-80%

Strength: Snatch 8×1 @ 75-80%

WOD: 12min AMRAP
2 Burpees to a 6” target
2 Snatch Grip DL 155/105
2 Hang Power Snatch
4 Burpees to a 6” target
4 Snatch Grip DL
4 Hang Power Snatch
6 Burpees…
6 Snatch Grip DL
6 Hang Power Snatch
ETC…
*Go up by 2 reps every round*

CrossFit 623 Daily WOD: 749 (Mon-10/9/2017) Strength: Front Squat 5×5 @ 60-65%

Strength: Front Squat 5×5 @ 60-65%

WOD:
120 Walking Lunges w/KB 53/35
100 Double Under
80 KB Swings
60 Goblet Squats
40 Sit-Ups w/KB
20 Strict Pull-Ups
** 22min Time Cap **

CrossFit 623 Daily WOD: 748 (Fri-10/6/2017) Strength: Bench 5×10 @50-55%

Strength: Bench 5×10 @50-55%
Skill: Review the Turkish Get-Up

WOD: For Time
5-4-3-2-1
Rope Climbs
Turkish Get-Ups (each side) 53/35
*200m Run between sets*

CrossFit 623 Daily WOD: 747 (Thurs-10/5/2017) Mobility!

Stretch, Mobilize, Get the body loose and warmed up

WOD:
A. 6x1min Bike Sprints: 30sec- Easy, 15sec-Moderate, 15sec- All Out
B. 3×12: Bulgarian Split Squats (6/leg) w/ KB
Single Leg RDL (6/leg) w/KB
Side Lunges (6/leg) w/KB
C. 5 Rounds of 30sec on/ 30sec off Hollow Plank Hold

CrossFit 623 Daily WOD: 746 (Wed-10/4/2017) Strength: Clean and Jerk 3@ 65%, 3@ 70%, 3@ 75%

Strength: Clean and Jerk 3@ 65%, 3@ 70%, 3@ 75%

WOD: 12min EMOM
Medball Cleans 20/14
Box Jumps 24/20
Wall Balls
Calories on Rower

CrossFit 623 Daily WOD: 745 (Tues-10/3/2017) Strength: Strict Press 4×5 @ 65-70%

Strength: Strict Press 4×5 @ 65-70%
WOD: 4RFT with a **20min Time Cap**
10 Strict HSPU
15 DL 155/105
50m Sled Push 180 added/ 125 added

CrossFit 623 Daily WOD: 744 (Mon- 10/2/2017) Strength: Snatch 5×2 (T-n-G) @ 70-75%

Strength: Snatch 5×2 (T-n-G) @ 70-75%
WOD: 9min AMRAP
3 Power Snatch 95/65
5 OHS
7 Burpee Over Bar

CrossFit 623 Daily WOD: 739 (Mon- 9/25/2017) Deload, No Strength

WOD: Partner Ann-Kar-Run
50-40-30-20-10
Double Unders (2:1)
Sit-Ups

150 Wall Balls 20/14

**Each dash between the “Annie” sets represents a 400m Run. Partners can work at the same time for
their Double Unders and 1 at a time for the Sit-Ups, then they will run together. When they come in from
their run, partner 1 will do a max set of Wall Balls (once dropped, their set is over), then partner 2 will do
a max set of Wall Balls. When both partners have done a max set they move on to their next round of
Annie. They do max sets till they reach 150 reps of Wall Balls.

CrossFit 623 Daily WOD: 737 (Thurs- 9/21/2017) Mobility!

Mobilize and stretch the whole body

WOD:
A) 8x50m Sprints
****Then****
B) 5 Rounds
5 Strict Pull Ups
10 Push Ups
5 Strict Ring Dips

CrossFit 623 Daily WOD: 736 (Wed- 9/20/2017) Strength: Deadlift 3×2 @ 95-97%

Strength: Deadlift 3×2 @ 95-97%
Skill: SDHP

WOD:
30 DL 115/80
25 TtB
20 SDHP
15 Cal Row
10 Burpees over Rower

CrossFit 623 Daily WOD: 734 (Mon- 9/18/2017) Strength: Push Jerk 5×5 @ 80-85%

Strength: Push Jerk 5×5 @ 80-85%
WOD:
16min AMRAP
3 Push Jerks 165/115
5 Bar Muscle Ups
7 HSPU
200m Run

CrossFit 623 Daily WOD: 733 (Fri- 9/15/2017) Strength: Box Squats 3×3 @ 70%-75%

Strength: Box Squats 3×3 @ 70%-75%

WOD:
2 min work/ 1 min rest
125m Row Sprint
*Max Back Squats with remaining time 95/65
Keep going till you reach 100 Back Squats or you hit the 30 min time cap

CrossFit 623 Daily WOD: 729 (Mon- 9/11/2017) Strength: Snatch – Build to a heavy complex of 1 Power Snatch + 1 Snatch + 1 OHS. 1 Complex = 1 rep, complete 3×1

Strength: Snatch – Build to a heavy complex of 1 Power Snatch + 1 Snatch + 1 OHS.
1 Complex = 1 rep, complete 3×1 once you’ve found your “heavy” working weight.

WOD: “Amanda”
9-7-5
Ring Muscle Ups
Snatch 135/95

CrossFit 623 Daily WOD: 728 (Fri- 9/8/2017) Strength: Push Jerk 5×2 @85-90%

Strength: Push Jerk 5×2 @ 85-90%

WOD:
150 Double Unders (3:1)
100ft OH Walking Lunge 45/25 (Bumper Plate)
75 Hollow Rocks
50 Chest to Bar Pull-Ups
25 Box Jumps 30/24

CrossFit 623 Daily WOD: 727 (Thurs- 9/7/2017) Mobility!

Mobility and Stretching

25min AMRAP
5 Push Ups
10 Plank Side Rolls (5/side)
20 Mountain Climbers
30 Flutter Kicks (3 count)
200m Run

CrossFit 623 Daily WOD: 726 (Wed- 9/6/2017) Strength: Back Squat 4×6 @75-80%

Strength: Back Squat 4×6 @ 75-80%
Skill: Review Pistols and Wall Walks

WOD:
3 RFT
100m Farmers Carry 53/35 (RX) or 70/53 (RX+)
10 Alternating Pistols
25ft Handstand Walk
10 Alternating Pistols

CrossFit 623 Daily WOD: 725 (Tues- 9/5/2017) Strength: Clean & Jerks- 3 @85%, 3 @90%, 3 @92%

Strength: Clean & Jerks 3@ 85%, 3@ 90%, 3@ 92%
Skill: Ring Dips

WOD:
21-15-9
(8 min cap)
Front Squats 95/65
Ring Dips

CrossFit 623 Daily WOD: 724 (Mon- 9/4/2017) Strength: Deadlift – Warm up to working weight for the WOD

Strength: Deadlift – Warm up to working weight for the WOD

WOD:
Hero WOD “McGhee”
30 min AMRAP
5 DL 275/195
13 Push Ups
9 Box Jumps 24/20

CrossFit 623 Daily WOD: 723 (Fri- 9/1/2017) Strength: Snatch 3 @80%, 3 @82% 3 @85%

Skill: Single Arm OHS
Strength: Snatch 3 @80%, 3 @82%, 3 @85%

WOD:
4RFT
50 Double Unders (3:1)
25 Alternating DB Power Snatches 50/35
10 Single Arm OHS (5/Arm)

CrossFit 623 Daily WOD: 722 (Thurs- 8/31/2017) Mobility!

Mobility and Stretching

WOD:
4 Rounds
12/7 Cals on Bike
10 Ring Dips
10 Bicep Curls with Bar
10 Bent Over Rows
10 Front Rack Lunges
400m Run

CrossFit 623 Daily WOD: 721 (Wed- 8/30/2017) Strength: Push Jerk 3@80%, 3@82%, 3@85%

Strength: Push Jerk 3@80%, 3@82%, 3@85%

WOD:
6-9-12-15-12-9-6
Burpee over Bar
Push Press 135/95 or 95/65
Toes to Bar

CrossFit 623 Daily WOD: 720 (Tues- 8/29/2017) Strength: Back Squat 5×2 @85-90%

Skill: Stones and Tire Flips
Strength: Back Squat 5×2 @85-90%

WOD:
3 Rounds of 1min ON / 1min OFF
25m Sled Push 180 added/ 125 added
Wall Balls 30/20
Ground to Shoulder Stones AHAP
Tire Flips AHAP

CrossFit 623 Daily WOD: 719 (Mon- 8/28/2017) Strength: Clean & Jerk 3@75%, 3@85%, 3@90%

Skill: Rope Climb Footwork
Strength: Clean & Jerk 3@75%, 3@85%, 3@90%

WOD:
20min Cap
2 Power Cleans 185/135
1 Rope Climb
4 Power Cleans
1 Rope Climb
6 Power Cleans
1 Rope Climb
Etc…

CrossFit 623 Daily WOD: 718 (Fri- 8/25/2017) Strength: DL 5 @ 80%, 4 @ 85%, 3 @ 90%

Strength: DL 5 @80%, 4 @85%, 3 @90%

WOD:
Double Dumb(bell) Linda
20-18-16-14-12-10-8-6-4-2
Deadlifts 50/35
Cleans
Bench Press

**Time Cap: 30min**

CrossFit 623 Daily WOD: 716 (Wed- 8/23/2017) Strength: Snatch – Work up to 5 Heavy Singles for the Day

Strength: Snatch – Work up to 5 Heavy Singles for the Day

WOD:
5RFT
7 Snatch Grip Deadlifts 135/95
5 Power Snatch
3 OHS
100m Sprint

*Accessory Work: 2x Max Effort – Bulgarian Split Squats and Leg Lifts on bench

CrossFit 623 Daily WOD: 715 (Tues- 8/22/2017) Strength: Push Jerk 5×3 @80%

Skill: HSPU
Strength: Push Jerk 5×3 @80%

WOD:
Partner WOD: For Time
120 KBS 53/35
100 Synchronized Abmat Sit-Ups (total)
80 HSPU
60 Push Jerks 155/105
400m Run Together

CrossFit 623 Daily WOD: 714 (Mon- 8/21/2017) Strength: Back Squat 3×8 @70-75%

Skill:Pistols
Strength:Back Squat 3×8 @70-75%

WOD:
3 min AMRAP
8 Pistols (alternating)
40 Double Unders (2:1)
-Rest 3min-
3min AMRAP
40 Double Unders
8 Chest to Bar Pull-Ups
-Rest 3min-
3 min AMRAP
8 Chest to Bar Pull-Ups
8 Pistols (alternating)

CrossFit 623 Daily WOD: 713 (Fri- 8/18/2017) Strength: Clean & Jerk 3@65%, 3@75%, 3@85%

Strength: Clean & Jerk 3@65%, 3@75%, 3@85%

WOD: 12min EMOM
3 Power Cleans 135/95
3 Front Squats
3 Push Press

*Accessory work: Clean Pulls ( just stand, squeeze, shrug) 10×1 @102% of 1RM C&J

CrossFit 623 Daily WOD: 712 (Thurs- 8/17/2017) Mobility!

Mobilize!

WOD: 4RNFT (Not For Time)
400m Run
10 Hollow Rocks (roll into)
10 Arch Rocks
10 Banded Tricep Extensions
10 Banded Scap Pulls

CrossFit 623 Daily WOD: 711 (Wed- 8/16/2017) Strength: Deadlift 5×3 1 set @75%, 1 set @80%, 3 sets @85%

Skill: Romanian Deadlifts (RDL)
Strength: Deadlift 5×3 1 set @75%, 1 set @80%, 3 sets @85%

WOD: 20min AMRAP
50m Farmers Carry 70/53 (RX+) 53/35 (RX)
10 Kettlebell Deadlifts
10 Burpee Pull-ups

CrossFit 623 Daily WOD: 710 (Tues- 8/15/2017) Snatch 5×1@65%, 4×1@75%, 3×1@80%

Skill: Heaving Snatch Balance 3×5
Strength: Snatch 5×1@65%, 4×1@75%, 3×1@80%

WOD: 4RFT
1 Rope Climb
10 Push ups
15 (Heaving Snatch Balance into) OHS 115/80

CrossFit 623 Daily WOD: 709 (Mon- 8/14/2017) Strength: Push Jerk 3@60%, 3@70%, 3@75%

Skill: Toes to Bar
Strength: Push Jerk 3@60%, 3@70%, 3@75%

WOD: Dumbbell Chipper (25min Time Cap)
50 Toes to Bar
40 Dumbbell Shoulder to Overhead 50/35
30 Box Jump Overs 20”
20 Dumbbell Front Rack Lunges
10 Dumbbell Cleans

CrossFit 623 Daily WOD: 708 (Fri- 8/11/2017) Strength: Back Squat 3×5 1 Set @65%, 1 Set @75%, 1 Set @85%

Strength: Back Squat 3×5 1 Set @65%, 1 Set @75%, 1 Set @85%

WOD: For Time:
1 Mile Run
20 Back Squats at Bodyweight
1 Mile Run

CrossFit 623 Daily WOD: 705 (Tues- 8/8/2017) Strength: Deadlift 3×5, 1 Set @65%, 1 Set @75%, and 1 Set @85%

Strength: Deadlift 3×5, 1 Set @65%, 1 Set @75%, and 1 Set @85%

WOD: 15 Min AMRAP
5 Muscle Ups (Ring or Bar)
10 Box Jumps 30/24
15 Pike Push-Ups 45/35
20 V-Ups

CrossFit 623 Daily WOD: 704 (Mon- 8/7/2017) Strength: Snatch 3@60%, 3@70%, and 3@75%

Strength: Snatch 3@60%, 3@70%, and 3@75%

WOD: 4 Rounds for Time:
30 Double Unders
20 GHDs
15 Bar-Facing Burpees
5 Power Cleans 185/135

CrossFit 623 Daily WOD: 702 (Thurs- 8/3/2017) Mobility!

Skill: Mobility
WOD: 4 Rounds Not for Time
10 Push-ups
20 Jumping Lunges
10 Diamond Push-ups
20 Air Squats
10 Waist Push-ups
20 Bulgarian Split Squats

Extra Credit: Tabata on the Assault Bike

CrossFit 623 Daily WOD: 701 (Wed- 8/2/2017) Skill: Snatch Drop/Snatch Balance/Heaving Snatch Balance

Skill: Snatch Drop/Snatch Balance/Heaving Snatch Balance
WOD: Row Karen Row
500m Row
150 Wall Balls 20/14
500m Row

CrossFit 623 Daily WOD: 700 (Tues- 8/1/2017) Skill: Muscle Ups

Skill: Muscle Ups
WOD: 20 Min AMRAP
100m Farmers Carry AHAP
10 Man Makers AHAP
10 Weighted Step-Ups 24/20
20 Calf Raises

CrossFit 623 Daily WOD: 699 (Mon- 7/31/2017) Skill: Double Unders

Skill: Double Unders
WOD:
Cash In: 50 Double Unders
10-1
Alternating DB Snatch 50/35
25ft Overhead Walking Lunges with DB after each set
Cash Out: 50 Double Unders

CrossFit 623 Daily WOD: 696 (Wed- 7/26/2017) Strength: Snatch 1RM and Clean and Jerk 1RM

Strength: Snatch 1RM and Clean and Jerk 1RM

WOD: 100 Kettlebell Swings 53/35 (70/53 Rx+)
*10 burpees every time kettlebell is dropped or there is a break in swings

CrossFit 623 Daily WOD: 695 (Tues- 7/25/2017) Strength: 1RM Deadlift

Strength: Deadlift 1RM
WOD: Run JT
21 HSPUs
21 Ring Dips
21 Push-ups
200m Backwards Run
15 HSPUs
15 Ring Dips
15 Push-ups
200m Backwards Run
9 HSPUs
9 Ring Dips
9 Push-ups
200m Backwards Run

CrossFit 623 Daily WOD: 694 (Mon- 7/24/2017) Strength: 1RM Retest Push Press

Strength: 1RM Retest Push Press

WOD:
30-20-10
GHD Sit-Ups
Cal Row
-Straight into-
30-20-10
Box Jump Overs 24/20
Goblet Squats 53/35

CrossFit 623 Daily WOD: 693 (Fri- 7/21/2017) Strength: OHS 3@75%, 3@85%, 1+@90%

Strength: OHS: 3@75%, 3@85%, 1+@90%
WOD: Choose your own DT Adventure
Heavy DT
5 Rounds for Time:
12 Deadlifts 205/145, 185/125 (Scaled)
9 Hang Power Cleans
6 Push Jerks
OR
Double DT
10 Rounds for Time:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks

CrossFit 623 Daily WOD: 691 (Wed- 7/19/2017) Strength: Snatch 3@75%, 3@80%, 2@85%, 2@90%

Strength: Snatch
3@75%
3@80%
2@85%
2@90%
Clean and Jerk
3@75%
3@80%
2@85%
2@90%
WOD: Hanging Isabel
30 hang snatches 135/95

CrossFit 623 Daily WOD: 690 (Tues- 7/18/2017) Strength: Deadlift: 3@75%, 3@85%, 1+@90%

Skill: Pistols and ways to scale
Strength: Deadlift: 3@75%, 3@85%, 1+@90%
WOD: For Time:
10 HSPUs
20 Toes to Bar
30 Pistols (Alternating)
25ft Handstand Walk
30 Pistols (Alternating)
20 Toes to bar
10 HSPUs

CrossFit 623 Daily WOD: 689 (Mon- 7/17/2017) Strength: Push Press: 3@75%, 3@85%, 1+@90%

Skill: Rope Climbs

Strength: Push Press: 3@75%, 3@85%, 1+@90%
WOD: 4 Rounds for Time:
200m Run
15 Wall Balls 20/14
10 Push Press 95/65
1 Rope Climb

CrossFit 623 Daily WOD: 688 (Fri- 7/14/2017) Strength: OHS: 3 @70%, 3 @80%, 3 @90%

Skill: Behind the neck Split Jerk for a heavy OHS
Strength: OHS: 3 @70%, 3 @80%, 3 @90%
WOD: Nancy
5 Rounds for Time:
400m run
15 OHS 95/65

CrossFit 623 Daily WOD: 687 (Thurs- 7/13/2017) Mobility!

Strength: 10 min of GOAT work
WOD: To Hell and Back
Partners:
10 cal row
20 cal row
30 cal row
40 cal row
50 cal row
40 cal row
30 cal row
20 cal row
10 cal row

CrossFit 623 Daily WOD: 686 (Wed- 7/12/2017) Strength: Snatch 3@65%, 3@75%, 2@80%, 2@85%

Skill: Snatch pull/clean pull. Curl the knuckles down towards the floor to keep the bar close
Strength: Snatch
3@65%
3@75%
2@80%
2@85%
Then
Clean and Jerk
3@65%
3@75%
2@80%
2@85%
WOD: 21-15-9
DB Snatches 50/35
Wall Balls 20/14
Burpees

CrossFit 623 Daily WOD: 685 (Tues- 7/11/2017) Strength: Deadlift: 3 @70%, 3 @80%, 3 @90%

Skill: Avoiding the Stripper Deadlift!
Strength: Deadlift: 3 @70%, 3 @80%, 3 @90%
WOD: 20 min AMRAP:
5 Ground to Shoulder Atlas Stone AHAP
10 Deadlifts 185/135
15 Push-ups
20 Russian Kettlebell Swings AHAP

CrossFit 623 Daily WOD: 684 (Mon- 7/10/2017) Strength: Push Press: 3 @70%, 3 @80%, 3 @90%

Skill: Using your hips on push press and moving the bar in a straight line.
Strength: Push Press: 3 @70%, 3 @80%, 3 @90%
WOD: For time:
21 Thrusters 95/65
400m Sprint
-3 min rest-
15 Thrusters 115/80
400m Sprint
-3 min rest-
9 Thrusters 135/95
400m Sprint

CrossFit 623 Daily WOD: 683 (Fri- 7/7/2017) Strength: Overhead Squat 3×5 @65%, @75%, @85%

Strength: Overhead Squat 3×5 @65%, @75%, @85%

WOD:
2 Rounds for Time of:
18 Calorie Row
15 Thrusters 95/65
12 Chest to Bar pull-ups
Then …
2 Rounds for Time of:
5 Bar Muscle-ups
10 Overhead Squats 95/65
20 Box Jumps 24/20

CrossFit 623 Daily WOD: 682 (Thurs- 7/6/2017) Mobility!

Mobility: 5-10 Minutes
Skill: 5-10 minutes of GOAT work
WOD:
17 min Amrap
200 Meter Run
25 Abmat Situps
200 Meter Run
25 Supermans

CrossFit 623 Daily WOD: 681 (Wed- 7/5/2017) Strength: Snatch 3@60%, 3@65%, 2@70%, 2@75%

CrossFit 623 – Daily WOD
Strength: Snatch
3@60%
3@65%
2@70%
2@75%
Then…
Clean and Jerk
3@ 60%
3@65%
2@ 70%
2@75%
WOD: PARTNER WOD

5 minutes to complete:
(135/95) Power Snatches
The first person completes 5 power snatches while the other rests. Alternate like this for the full 5 minutes.

CrossFit 623 Daily WOD: 680 (Fri- 6/30/2017) Strength: OHS 1RM Test or do 5X5 at 75%

Skill/Warm-Up: Mobilize and try splits before and after workout to show difference in mobility after muscles are warm.
Strength: OHS 1RM Test or do 5X5 at 75%

WOD:
3 Rounds for Time:
20 Front Rack Lunges 135/95
50 Double Unders
25 Push-ups
2 minute rest then…

2 Rounds for Time:
15 Deadlifts
10 Burpee over Bar (Bar Facing)
15 Deadlifts
2 minute rest then…

1 Round for Time:
800 meter run
400 meter Farmer’s carry 53/35
20 Toes to Bar

CrossFit 623 Daily WOD: 678 (Wed- 6/28/2017) Snatch/Clean and Jerk 1RM Test

Skill/Warm-Up: Max Push-ups without stopping or putting knees to ground.
Strength: Snatch/C&J 1RM Test
Snatch- 20 min. to lift
Then switch to Clean and Jerk
Clean and Jerk- 20 min. to lift

WOD:
Max Effort 7 Min EMOM
Minute 1: Push Press 95/65
Minute 2: Box Jumps
Minute 3: Hang Power Snatch 95/65
Minute 4: Hollow Rocks
Minute 5: Hang Power Clean 95/65
Minute 6: Box Jumps
Minute 7: Push Jerk 95/65

CrossFit 623 Daily WOD: 677 (Tues- 6/27/2017) Strength: Deadlift 1 RM (Accessory- Bench 1RM)

Skill: Ninja Jump Tuck (from kneeling position jumping into bottom of squat position and to standing
Strength: Deadlift 1 RM (Accessory- Bench 1RM)

WOD: Gymnastics Chipper
50ft- Handstand walks
40- Pistols (alternating)
30- Ninja jump tucks
20- Dips
10- HSPU
5- Muscle-Ups
1- Rope Climb

CrossFit 623 Daily WOD: 676 (Mon- 6/26/2017) Strength: Push Press 1 RM Test or do a 5X5 at 75% of 1RM

Strength: Push Press 1 RM Test or do a 5X5 at 75% of 1RM
WOD:
For Time:
60-40-20
GHD’s (20/14)
Wall Balls (20/14)

* Rx+ will do the GHD’s with a wall ball, RX without, and Scaled with AbMats

CrossFit 623 Daily WOD: 675 (Fri- 6/23/2017) Skill: 3×3 starting at bottom of Front Squat (on rig) explosively shoot up to standing position. 70% of Front Squat Max

Skill: 3×3 starting at bottom of Front Squat (on rig) explosively shoot up to standing position. 70% of Front Squat Max

WOD:

100 Dubs
30 OHS 95/65
100 Dubs
30 Power Snatch 95/65
100 Dubs
30 OHS 95/65
100 Dubs

*2:1 singles option for this workout

CrossFit 623 Daily WOD: 674 (Thurs- 6/22/2017) Mobility!

10-15 mins mobility, then:

1 X 800M Runs with 1:1 Rest
4 X 400M Runs with 1:1 Rest
3 X 300 M Runs with 1:1 Rest
2 x 200 M Runs with 1:1 Rest
1 X 800M Runs with 1:1 Rest

CrossFit 623 Daily WOD: 672 (Tues- 6/20/2017) Skill: Toes to Bar

Skill: Toes to Bar

Max Strict Pull-Ups without getting off bar (people may use a band if they cannot do 1 pull-up) RX+ Max Ring Muscle-ups (can be strict or with kip)

12-9-6-3
HSPU
Toes 2 Bar
Deadlift at 80% of your body weight

Score is Pull-ups + WOD time

CrossFit 623 Daily WOD: 671 (Mon- 6/18/2017) Strength: None

Wod: “Filthy 50”
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking lunges
50 Hanging knee-to-elbow raises
50 Push press, 45 pounds (empty Olympic barbell)
50 Back extensions
50 Wall ball shots, 20-lb ball / 14-lb ball
50 Burpees
50 Double-under rope jumps

CrossFit 623 Daily WOD: 670 (Fri- 6/16/2017) Strength: 1RM Retest of Front Squat

Wod: “Gwen”
15-12-9 Reps
Clean-and-Jerk

Score is weight used for all three unbroken sets.

Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets.

CrossFit 623 Daily WOD: 669 (Thurs- 6/15/2017) Mobility!

1 mile partner run

In teams of 2, go out and do 4 laps. Lap 1, Partner carries a med ball, while other partner runs next to him. Lap 2, other partner carries it and the partner runs without it…then switch for 1 total mile.

50 GHDs for time.

Rest of time is spent on GOAT work or mobility

CrossFit 623 Daily WOD: 668 (Wed- 6/14/2017) Strength: 1RM Retest Snatch and Clean and Jerk

Strength: 1RM Retest Snatch and Clean and Jerk

Strength Tabata (2 minutes at each station)
Push-ups
Goblet Squats
Barbell Push Jerks
Sit-ups
Dips

CrossFit 623 Daily WOD: 667 (Tues- 6/13/2017) Strength: 1RM Retest Deadlift

Strength: 1RM Retest Deadlift

Wod: Boo G.
20-15-10 reps for time of:
Body-weight Deadlift
Body-weight Bench Press
Strict pull-ups

Time Cap: 25 Minutes

CrossFit 623 Daily WOD: 666 (Mon- 6/12/2017) Strength: 1RM Retest Strict Press

Strength: 1RM Retest Strict Press
Skill: Bar drills: speedy elbows. High hang and hang positions.

Wod: Bardio EMOM for 6 minutes
Thrusters
Front Rack Walking Lunges
Power Cleans

5 reps each scaled at 95/65
7 reps each for RX 95/65
9 reps each RX+ 95/65

CrossFit 623 Daily WOD: 665 (Fri- 6/9/2017) Strength: Front Squat 3@75%, 3@85%, 1+@90%

Skill: Plank For Time (as a group!) Mark down your best time as a class!
Strength: Front Squat 3 @ 75%, 3 @ 85%, 1+@ 90%
WOD:
EMOM for 15 Mins
Minute 1: 30 Seconds of Max Distance Sled Pushes (4 Plates/2 Plates)
Minute 2: 30 Seconds of Max Pull-Ups
Minute 3: 30 Seconds of Max Goblet Squats

CrossFit 623 Daily WOD: 664 (Thurs- 6/8/2017) Mobility!

WOD: Partner “Tail Pipe”
6 Rounds for time
250m Row
Static Hold
*Static hold can be done either with OH Barbell Hold (95/65) or scale to OH plate hold 45/25…Want to test your strength? Then instead of holding an object, let your partner hold themselves in the top of the pull-up position, while you row. If they come off the bar before you finish your row, you must both do synchronized push-ups. (1 push-up for every 10 meters not rowed)

CrossFit 623 Daily WOD: 663 (Wed- 6/7/2017) Strength: Snatch 3@75%, 3@80%, 2@85%, 2@90%

Strength: Snatch
3@75%
3@80%
2@85%
2@90%
Then…
Clean and Jerk
3@75%
3@80%
2@85%
2@90%
WOD: For Time
40 Air Squats
30 Shoulder to Overhead 95/65
20 Box Jumps
10 Ring Dips

CrossFit 623 Daily WOD: 662 (Tues- 6/6/2017) Strength: Deadlift 3@75%, 3@85%, 1+@90%

Skill/warm-up: Turkish Get-ups
Strength: Deadlift 3 @ 75%, 3@ 85%, 1+@ 90%
WOD:
20 Min AMRAP
5 Atlas Stone (G2S)
10 Turkish Get-ups 35/53
5 Tire Flips
10 Hand Release Push-ups
5 Snatch Grip DeadLift 135/95
200 meter run
Bench-Accessory Movement 4×3 @90% of 1RM

CrossFit 623 Daily WOD: 661 (Mon- 6/5/2017) Strength: Strict Press: 3@75%, 3@85%, 1+@90%

Skill: The Perfect Push-Up

Strength: Strict Press: 3 @ 75%, 3@ 85%, 1+@ 90%
WOD: Monday Mash-up!
30 Cal Row
30 Burpees Over Rower
****3 Min. to find 1RM Hang Power Snatch****
30 Sit-ups
30 Dubs (3:1 for more advanced members) (2:1 for people still getting the hang of jumping rope)
****3 Min. to find 1RM Hang Power Clean****
30 Wall Balls
30 KB Swings 53/35 or 70/53
****3 Min. to find 1RM Hang Power Clean and Jerk****

CrossFit 623 Daily WOD: 660 (Fri- 6/2/2017) Strength: Front Squat 3@70%, 3@80%, 3@90%

Skill/Warm-Up: Single Arm OHS! Practice!
Strength: Front Squat 3@70%, 3@ 80%, 3@90%
WOD:
Regional Event 5 Workout (MOD)
21-15-9 (Lean and Mean)
Muscle-ups (Jumping, Banded, Bar, or Rings)
Single Arm Overhead Squat 53/35 with KB (may go lighter, or sub for goblet squat for scaling purposes)
21-15-9 (Hulk Out)
Muscle-Ups Jumping Rings/Ring only)
Single Arm OHS (80/55) or AHAP will do

CrossFit 623 Daily WOD: 659 (Thurs- 6/1/2017) Mobility!

Mobility!

Skill: Longest Plank hold…get the class to do it together!

WOD: One Hit Wonder
20 Seconds. High Kness
8 Burpees
20 Seconds High Knees
8 Burpees
15 Air Squats
30 sec. plank
15 Air Squats
30 Sec. plank
10 Jumping lunges on each leg
10 push-ups
10 Jumping lunges
10 push-ups
Average time to complete: 12 min.
Then … 50 Cal Assault Bike for Lean and Mean
Or
15 Slow Pull-up Negatives For Hulk Out (weighted negatives is also an option)

CrossFit 623 Daily WOD: 658 (Wed- 5/31/2017) Strength: Snatch 3@65%, 3@75%, 2@80%, 2@85%

Strength: Snatch
3@65%
3@75%
2@80%
2@85%
Then…
Clean and Jerk
3@65%
3@75%
2@80%
2@85%
WOD: GR-ANNIE (Lean and Mean)
Grace=30 Clean and Jerks(135/95) then right into Annie=50-40-30-20-10 Double Unders and Sit-ups FOR TIME.
Heavy Grace (Hulk Out) (225/135) 30 Clean and Jerks FOR TIME.

CrossFit 623 Daily WOD: 657 (Tues- 5/30/2017) Strength: Deadlift: 3@70%, 3@80%, 3+at 90%

Skill/warm-up: Proper lockout for S2Overhead. Knees shouldn’t be bent. Don’t come down with the bar until full lockout
occurs.
Strength: Deadlift: 3@70%, 3@80%, 3+at 90%
WOD: Partner WOD!!
Buy In: Lean and Mean (600 Meter Run)
Hulk Out (300 m Waiters Walk w/ medball)
3 Rounds for Time
20 HSPU
40 Wall Balls (20/14)
60 Shoulder to overhead (45/35)(Bar only)
***3 MIN. REST*** from time finished (MANDATORY REST)
Then…
50 Medball Cleans 20/14
40 DB Snatches (AHAP) (power snatch is good)
30 Pull-ups
Cash Out: Lean and Mean (600 Meter Run)
Hulk Out (300 m Waiters Walk w/ medball)
Accessory: Bench Press 4X3 @92% of 1RM if possible (On your own time, re-testing at the end of the cycle)