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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: 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)

CrossFit 623 Daily WOD: 656 (Fri- 5/26/2017) Strength: Front Squat 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill/Warm-Up: MEDBALL CLEAN
Strength: Front Squat 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD:
40 Sit-ups (Hulk Out-Weighted with med ball)
10 KB Swings 53/35 (Hulk Out-AHAP Russian KB
30 Sit-ups
20 KB Swings
20 Sit-ups
30 KB Swings
10 Sit-ups
40 KB Swings

CrossFit 623 Daily WOD: 655 (Thurs- 5/25/2017) Mobility!

Mobility: 5-10 Minutes….Full Body
Skill: Talk about Hand Care/Foam Rolling (AFTER CLASS)
WOD: 5k Row Thursday!!!
Or your choice of an equivalent Run/Row, which is equal to 5 Rounds of a Run/row.

CrossFit 623 Daily WOD: 654 (Wed- 5/24/2017) Strength: Snatch 3@60%, 3@65%, 3@70%, 3@75%

Strength: Snatch
3@60%
3@65%
3@ 70%
3@75%
Then…
Strength: Clean and Jerk
3@60%
3@65%
3@ 70%
3@75%
WOD: Regionals Event 6 (Mod)
For Time:
30/25 Cal. Row
20 Burpee Box Jump Overs (24/20) (Hulk Out-30/24)
10 Power Cleans 135/95 (Hulk Out-185/135)

CrossFit 623 Daily WOD: 653 (Tues- 5/23/2017) Strength: Deadlift: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill/warm-up: How to effectively modify pull-ups, and how much is too much assistance! Try a strict Pull-up, or max strict pull-ups for people that don’t need to modify.
Strength: Deadlift: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: 10 min AMRAP
10 Cal on Assault Bike
10 Toes to Bar (5 Strict-Hulk Out)
20 Jumping Lunges (AHAP weighted Walking Lunge, 10 Reps-Hulk Out)

CrossFit 623 Daily WOD: 652 (Mon- 5/22/2017) Strength: Strict Press: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill: “Dubs”- For people who can’t do them and single-unders for people who can.
Strength: Strict Press: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: 10-20-30-20-10
Wallballs (20/14) (Hulk Out-30/20)
Single Under Jump Rope
*100 Ft Farmers Carry between rounds AHAP (White line to white line x4)(Atlas Stone Carry-Hulk Out (AHAP)

CrossFit 623 Daily WOD: 651 (Fri- 5/19/2017) Strength: Front Squat 1RM Test or do 5X5 at 75%

Skill/Warm-Up: Mobilize for front squat and quickly go over Bear Complex again
Strength: Front Squat 1RM Test or if people can’t test 1RM let them do 5X5 at 75%
WOD: Bear Complex
Hulk Out
5 Rounds For Load
Complete 5 unbroken sets of this complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
*Complete all 5 Movements for 1 repetition of the complex. Complete the complex 5 times, unbroken (without letting go of the
bar or resting it on the ground) for 1 round. Increase the weight each round. Score is max weight used for your 5th unbroken round.
Lean and Mean
15 min EMOM of 2 reps of the Bear Complex
1 rep = one full bear complex as listed above.

CrossFit 623 Daily WOD: 650 (Thurs- 5/18/2017) Mobility!

Mobility!
Skill: 10 Minute GOAT work (anything your class wants to work on, even lift techniques “without weight”)
WOD: 4 Rounds
400 Meter Run (4-50 meter sprints—be explosive)
15 pushups (5 diamond, 5 regular, 5 wide-set)
10 Air Squats
5 Strict Pull-ups
Then on the Rower….
2 minutes hard (resistance 10)
Easy 1 minute
2 minutes hard (resistance 8)
Easy 1 minute
2 minutes hard (resistance 6)
Easy 1 minute
2 minutes hard (resistance 4)
Easy 1 minute
2 minutes hard (resistance 2)

CrossFit 623 Daily WOD: 649 (Wed- 5/17/2017) Strength: Snatch/C&J 1RM Test

Skill/Warm-Up: Teach Bear Complex to Warm-up
Strength: Snatch/C&J 1RM Test
Snatch-20 min. to lift
Then switch to C&J
C&J-20 min. to lift
WOD: 2017 CrossFit Regionals Event 2
For Time:
21-15-9
DB Snatches (50/35)
Ring Dips
Original time Cap is 6 minutes, however I am making it 10 minutes

Bonus: Lean And Mean (Max effort Burpees with the rest of time)
Hulk Out (Max effort Push-ups with the rest of time)

CrossFit 623 Daily WOD: 648 (Tues- 5/16/2017) Strength: Deadlift 1 RM (Accessory- Bench 1RM)

Skill: Chest to Bar Pull-Ups
Strength: Deadlift 1 RM (Accessory- Bench 1RM)
WOD: 20 Min AMRAP (Hulk Out-15 Minutes ONLY)
Run 400 meters (Hulk Out=200 meters)
10 Deadlifts (95/65) (Hulk Out=5 Deadlifts @ 155/115)
1 Rope Climb (Hulk Out=3 Rope Climbs)
20 (Lean and Mean alternating pistols) (Hulk Out=10 Goblet Squats AHAP

CrossFit 623 Daily WOD: 647 (Mon- 5/15/2017) Strength: Strict Press 1 RM Test or if athlete is not feeling a 1RM let them do a 5X5 at 75% of 1RM

Strength: Strict Press 1 RM Test or if athlete is not feeling a 1RM let them do a 5X5 at 75% of 1RM
WOD:
20 GHD’s (Lean and Mean 25 abmat situps)
30 Power Snatches (95/65 Lean and Mean) (135/95 Hulk Out)
20 GHD’s
100 Double Unders
20 GHD’s
30 Power Snatches
20 GHD’s

CrossFit 623 Daily WOD: 646 (Fri- 5/12/2017) Skill/Technique: Back to Box Squats 5×5 at 50-60% of 1RM

Skill/Technique: Back to Box Squats 5×5 at 50-60% of 1RM.
WOD:
1 Mile Run
10 Rounds of:
5 Pull-ups
7 Box Jumps
10 Air Squats
1 Mile Run

CrossFit 623 Daily WOD: 645 (Thurs- 5/11/2017) Mobility!

Mobility!
Skill/Technique: Muscle-Ups or any Gymnastic Movement (20 min.)
WOD: 15 EMOM
Push-ups (pick a set you can do with ease) (1 slow push-up for Hulk Out)
Double Unders
Walking Lunges (Bulgarian Split Squats-Hulk Out)

CrossFit 623 Daily WOD: 644 (Wed- 5/10/2017) Skill/Technique: Burgener Warm-up, 3 position pull (snatch and clean)

Skill/Technique: Burgener Warm-up, 3 position pull (snatch and clean) Let people add weight and work on pull only. (15-20min)
WOD:
(Hulk Out)
15-10-5-10-15
Strict Press 95/65 or 115/75
Bar Facing Burpees
*Run 200 meters between every set. Do not run before first set or after last set.
(Lean and Mean)
30-20-10-20-30
Shoulder to OH 45/35
Burpee Over Bar, not facing.
*Run 400 meters between every set. Do not run before first set or after last set.

CrossFit 623 Daily WOD: 643 (Tues- 5/9/2017) Skill/Technique: Up/downs, Rope Climbs, Legless Rope Climbs

WOD: 12 Min. AMRAP
200 meter run (100 meter Sprint Hulk Out)
12 GHD Sit-ups (weighted for Hulk Out)
6 Hang Power Cleans 135/95 (185/135 for Hulk Out)

Accessory: Bicep Curls 3×10 and Mod. Heavy Calf Raises 3×15

CrossFit 623 Daily WOD: 642 (Mon- 5/8/2017) Skill: Handstand Holds

Skill/Technique: Handstand hold-entire class-post times! (Pike Hold with Abmat for those who can’t invert.)
WOD: Partner Wod!! FRAN-WICH
Fran: 21-15-9 Thrusters 95/65 and Pull-ups
Grace: 30 Clean and Jerks 135/95
Diane: 21-15-9 Deadlift 225/155 and Handstand Pu’s
Fran: 21-15-9 Thrusters 95/65 and Pull-ups

CrossFit 623 Daily WOD: 641 (Fri- 5/5/2017) Strength: Back Squat 1RM

Strength: Back Squat 1RM
WOD: For Time
15 Thrusters
21 SDHP
12 Thrusters
15 SDHP
9 Thrusters
9 SDHP
Lean and Mean Weight- 95/65
Hulk Out Weight- 135/95

Bonus:
Lean and Mean-Max Burpee Box Jumps for remaining time or max of 5 minutes (20/14)
Hulk Out-Max Man Makers for remaining time or max of 5 minutes. (AHAP)

CrossFit 623 Daily WOD: 640 (Thurs- 5/4/2017) Mobility!

Mobility: 15 min mobility
Goat Day: 10 min -Pick a skill and practice it!
WOD:
Lean and Mean- 5K Row (Notate Time)
Hulk Out-1 Mile Run, 30/20 Push-ups between each 400 meter run

CrossFit 623 Daily WOD: 639 (Wed- 5/3/2017) Strength: Snatch 1RM Re-Test

Strength: Snatch 1RM Re-Test
Then…
Clean and Jerk: 1RM Re-Test (Clean your max snatch weight and continue on to your 1RM Clean and Jerk)
WOD:
3 Rope Climbs
15 Clean and Jerks
2 Rope Climbs
12 Clean and Jerks
1 Rope Climb
9 Clean and Jerks
Lean and Mean Version- Weight for Clean and Jerks is (135/95)
Hulk Out Version- Weight for Clean and Jerks is (185/135)
RX+-Legless

CrossFit 623 Daily WOD: 638 (Tues- 5/2/2017) Strength: Deadlift 1RM Re-Test

Strength: Deadlift 1RM Re-Test
WOD:
Lean and Mean Version
18-15-12-9-6-3
Wall ball Shots (20/14)
Snatch Grip Deadlifts (135/95 or 95/65)
Double Unders (3:1 singles)
Hulk Out Version
15-12-9-6-3
Wall Ball Shots (20/14)
Snatch Grip Deadlifts 225/185 or 185/135)
Ring Dips
Accessory: Bench Press 1RM Re-Test (on own time)

CrossFit 623 Daily WOD: 637 (Mon- 5/1/2017) Strength: Push Jerk 1RM Re-Test

Strength: Push Jerk 1RM Re-Test
WOD: “Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pull-ups
Lean and Mean-As Prescribed
Hulk Out-Strict Pull-Ups, 200 Meter Sprints and 15 minute Cap.

CrossFit 623 Daily WOD: 636 (Fri- 4/28/2017) Strength: Back Squat 3@75%, 3@85%, 1+@90%

Skill: Ground to Shoulder with Stones
Strength: Back Squat 3 @ 75%, 3 @ 85%, 1+@ 90%
WOD: 4 X 4 Minute AMRAP’s of:
Lean and Mean Version
5 Ring Rows or Chest to Bar PU’s
4 Ground 2 Shoulder With Stones (Heaviest Stone Possible)
3 HSPU
2 Pistols (1 on each leg)
1 Minute Rest After Each AMRAP
Hulk Out Version
2 Muscle Ups (Ring or Bar)
3 Ground 2 Shoulder With Stones (Heaviest Stone Possible)
4 HSPU (Strict)
5 Weighted Air Squats (Use two DB’s –AHAP)
1 Minute Rest After Each AMRAP

CrossFit 623 Daily WOD: 635 (Thurs- 4/27/2017) Mobility!

Mobility: 10-20 Minutes and go over Rowing as a skill please.
WOD:
25 min Run/Row (500m/400m)-For Lean and Mean Group
8 Rounds of 150 meter row sprints, 30 seconds of rest in between and 10->50 Meter Sprints with as much rest as needed in
between sets.-For Hulk Out

CrossFit 623 Daily WOD: 634 (Wed- 4/26/2017) 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: 7 MIN AMRAP
5 Power Cleans
7 Hang Power Cleans
9 Push Jerks
Lean and Mean- (95/65 or 75/45)
Hulk Out- (135/95 or 155/115)

CrossFit 623 Daily WOD: 633 (Tues- 4/25/2017) Nutritional Benchmark

Skill/warm-up: Go over rules of Total, let people warm up for 10-15 minutes with movements
Strength: none
WOD: Nutritional Benchmark
Power Lifting Total:
Backsquat 1 RM
Bench 1RM
Deadlift 1RM

CrossFit 623 Daily WOD: 633 (Mon- 4/24/2017) Strength: Push Jerk: 3@75%, 3@85%, 1+@90%

Skill: Pull-ups! (Kipping)
Strength: Push Jerk: 3 @ 75%, 3@ 85%, 1+@ 90%
WOD: Nutritional Benchmark
800 Meter Run for Time
5 Min Rest
3RFT of Cindy

CrossFit 623 Daily WOD: 632 (Fri- 4/21/2017) Strength: Back Squat 3@70%, 3@80%, 3@90%

Skill/Warm-Up: The Air Squat! Creating torque, knees out, chest high, dropping like an elevator, and not letting go of their core at the bottom position.
Strength: Back Squat 3 @ 70%, 3@ 80%, 3@ 90%
WOD: Easy Mary-20 Minute AMRAP
5 HSPU (RX+ Ring HSPU)
10 Pull-ups
25 Air Squats

CrossFit 623 Daily WOD: 631 (Thurs- 4/20/2017) Mobility!

Mobility: 5-10 Minutes
Skill: Ring Hand Stand Push-up…or any variation of the handstand push-ups if that is too difficult
WOD: Abs
4 Rounds
25 Abmat situps
10 Toes to Bar
10 Hollow Rocks
*Run a 400 meter run in between each round

CrossFit 623 Daily WOD: 630 (Wed- 4/19/2017) 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:
21-15-9
Power Snatch 75/55
Wall Balls 20/14
Cal Row

CrossFit 623 Daily WOD: 629 (Tues- 4/18/2017) Deadlift: 3@70%, 3@80%, 3+@90%

Skill/warm-up: Snatch grip deadlifts again. Not pulling with lower back or butt coming up first.
Strength: Deadlift: 3@70%, 3@80%, 3+@90%
WOD: 5 Rounds For Time:
5-4-3-2-1 Rope Climbs
50 Double Unders
50 Ft. Handstand Walks(white line to white line and back)

Accessory: Bench Press 4X3 @92% of 1RM if possible (On your own time, re-testing at the end of the cycle)

CrossFit 623 Daily WOD: 629 (Mon- 4/17/2017) Strength: Push Jerk: 3 @70%, 3@80%, 3@90%

Skill: PVC pipe drills for Push Jerk, and drill split jerk
Strength: Push Jerk: 3 @ 70%, 3@ 80%, 3@ 90%
WOD: Squat Clean Pyramid
0-2 minutes to complete 10 (squat) cleans at 165 lbs. (95, 45)
2-4 minutes to complete 8 (squat) cleans at 180 lbs. (115, 55)
4-6 minutes to complete 6 (squat) cleans at 195 lbs. (135, 65)
6-8 minutes to complete 4 (squat) cleans at 205 lbs. (145, 75)
8-11 minutes to complete 2 (squat) cleans at 215 lbs. (155, 85)

CrossFit 623 Daily WOD: 628 (Fri- 4/14/2017) Strength: Back Squat 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill/Warm-Up: Rope Climbs
Strength: Back Squat 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD:
2 Rounds For Time of:
12 Deadlifts 205/145, 185/125, 155/95, 135/75
1 Rope Climb
9 Hang Power Cleans 205/145
1 Rope Climb
6 Push Jerks 205/145
1 Rope Climb

CrossFit 623 Daily WOD: 627 (Thurs- 4/13/2017) Mobility!

Mobility: 5-10 Minutes….Full Body
Skill: Ring and Bar Muscle-ups. Let people practice for 15-20 minutes. Let those that are good test max consecutive muscle-ups.
WOD: Row 1 minute easy, 1 minute hard. Continue for 20 min. Aim for a stroke rate of 20-24

CrossFit 623 Daily WOD: 626 (Wed- 4/12/2017) Strength: Snatch 3@60%, 3@65%, 3@70%, 3@75%

Strength: Snatch
3@60%
3@65%
3@ 70%
3@75%
Then…
Strength: Clean and Jerk
3@60%
3@65%
3@ 70%
3@75%

WOD: Fran
21-15-9
Thrusters 95/65
Pull-Ups

CrossFit 623 Daily WOD: 625 (Tues- 4/11/2017) Strength: Deadlift: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill/warm-up: Sumo Deadlift High Pull. Just show technique and let everyone try it with light weight.
Strength: Deadlift: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: “AMER”
4 Rounds for Time
3 Deadlifts (1.5 x Bodyweight)
6 Burpees
9 Box Jumps (24/20)

CrossFit 623 Daily WOD: 624 (Mon- 4/10/2017) Strength: Push Jerk: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill: “Dubs”- Feel free to warm up while teaching this skill. For those that have double unders, perhaps let them try triples, while the rest of the class is working doubles.
Strength: Push Jerk: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: Death By Wall Ball

CrossFit 623 Daily WOD: 623 (Fri- 4/7/2017) Back Squat 1RM Test or if people can’t test 1RM let them do 5X5 at 75%

Skill/Warm-Up: Warm-up and mobilize for backsquat. Have people set-up for their workout between squat sets.
Strength: Back Squat 1RM Test or if people can’t test 1RM let them do 5X5 at 75%
WOD: Scooter-Hero Wod
On a 35 minute clock with a partner:
Complete as many Rounds and reps as possible in 30 Minutes of:
30 Double unders
15 Pull-ups
15 Push-ups
100 Meter sprint
Then, 5 minutes to find 1RM Partner Deadlift

CrossFit 623 Daily WOD: 622 (Thurs- 4/6/2017) Mobility!

Mobility: Full Body Mobility-Start with the top of the head and go all the way down to the toes. Take your time. Enjoy being
in a group and test out flexibility before mobilizing and re-test after, if you have time.
Skill: 10 Minute GOAT work (anything your class wants to work on, even lift techniques “without weight”)
WOD: Fastest 5K (prefer this as a run, but may be modified to a row)

CrossFit 623 Daily WOD: 621 (Wed- 4/5/2017) Strength: Snatch/C&J 1RM Test

Skill/Warm-Up: Quick Burgener with Barbell or PVC.
Strength: Snatch/C&J 1RM Test
Snatch-20 min. to lift
Then switch to C&J
C&J-20 min. to lift
WOD: 7 MIN AMRAP
10 T2B
10 Thrusters 95/65

CrossFit 623 Daily WOD: 620 (Tues- 4/4/2017) Strength: Deadlift 1 RM (Accessory- Bench 1RM)

Skill: Push-up, then push up on bar
Strength:Deadlift 1 RM (Accessory- Bench 1RM)
WOD: 15 min Amrap (Ascending Reps)
1-Deadlift (185/115)
1-Push up (must be done on barbell, unless person needs to modify)
2-Deadlifts
2-Push ups…and so on and so forth until you run out of time.

CrossFit 623 Daily WOD: 619 (Mon- 4/3/2017) Strength: Push Jerk 1 RM Test or if athlete is not feeling a 1RM let them do a 5X5 at 75% of 1RM

Strength: Push Jerk 1 RM Test or if athlete is not feeling a 1RM let them do a 5X5 at 75% of 1RM
WOD: Monday Mash-up from May 9, 2016
30 Cal Row
30 Burpees
3min to find 1RM Hang Power Snatch
30 Sit-ups
30 Dubs
3 Min. to find 1RM Hang Power Clean
30 Wall Balls
30 Goblet Squats 53/35
3 Min to find 1RM Power Clean

CrossFit 623 Daily WOD: 618 (Fri- 3/31/2017) Skill/Technique: Box Squats 5×5 at 50-60% of 1RM. Focus on pushing through heels, engaging inner thighs, and keeping head in neutral

Skill/Technique: Box Squats 5×5 at 50-60% of 1RM. Focus on pushing through heels, engaging inner thighs, and keeping head in neutral.
WOD:
“Bad Karma”
50-40-30-20-10 reps of Barbell Curls 35/45, 35/25
10-20-30-40-50 reps of KB Swings 53/35
Scale: Half the numbers. 25/5, 20/10…

CrossFit 623 Daily WOD: 617 (Thurs- 3/30/2017) Skill/Technique: L-Sit on paralettes, dip station or using boxes Try to Hold the L-sit for 20-30 seconds

Mobility: Mobility!
Skill/Technique: L-Sit on paralettes, dip station or using boxes Try to Hold the L-sit for 20-30 seconds.
WOD: Calisthenics
10 min–45 seconds on 15 seconds off
Min 1: Strict Pull-ups
Min 2: Dips
Min 3: L-Sit
Min 4: Chest to Bar
Min 5: Banded Good Mornings
Min 6: Handstand Hold (on or off wall)
Min 7: 1 Slow Push-up (Slowly down and hold it at the bottom, then slowly come up and use the entire 45 seconds on 1 rep)
Min 8: Close Grip Ring Rows
Min 9: Knee Raises
Min 10: Farmer’s Carry AHAP
And…
Backward run is back! For Time:
400meter
300 meter
200 meter
100 meter
50 meter

CrossFit 623 Daily WOD: 616 (Wed- 3/29/2017) Skill/Technique: With very light weight (bar) let people try a squat and at the bottom of their squat do 3 behind the neck presses. 3X3

Skill/Technique: With very light weight (bar) let people try a squat and at the bottom of their squat do 3 behind the neck
presses. 3X3
WOD: “Is-AB-ell”
Teams of Two
20 Rnds for Time of:
3 Power Snatches 135/95, 95/65, 65/45
15 Abmat situps
*1 Partner Works At a Time*
**Partners Alternate Each Round**

CrossFit 623 Daily WOD: 615 (Tues- 3/28/2017) Skill/Technique: Handstand Walks: Handstand Holds: Handstand Push-ups

Skill/Technique: Handstand Walks: Handstand Holds: Handstand Push-ups: Let’s keep practicing those inversions!
RX+ Walk from white line to white line and back, Hold a handstand for time, and HSPU’s with a deficit.
WOD: “Diane”
21-15-9 Reps For Time
Deadlift (225/155 lbs)
Handstand Push-Ups
Accessory: Chest Fly’s (On your own time) light 5×5 and Mod. Heavy Calf Raises 3×15

CrossFit 623 Daily WOD: 614 (Mon- 3/27/2017) Skill/Technique: Sled Pushes 3 X 2 for 50 Meters (Light, Mod. Heavy, Heavy)

Skill/Technique: Sled Pushes 3 X 2 for 50 Meters (Light, Mod. Heavy, Heavy)
WOD: For Reps in 20 minutes
Wall Ball (20/14 lbs) (10/9 ft)
Sumo Deadlift High Pull (75/55 lbs)
Box Jump (20 in Box)
Push-Press (75/55 lbs)
Row (for Calories)
Complete 40 intervals (8 consecutive intervals of each of the movements) of 20 seconds of work followed by 10 seconds of rest.
Each movement is scored by the lowest number of reps (calories on the rower) in each of the 8 intervals. Final score is the total of the scores for each of the 5 movements.

CrossFit 623 Daily WOD: 613 (Thurs- 3/23/2017) Mobility!

Mobility: 15 min mobility
Goat Day: 15 min -Pick a skill and practice it!
WOD: 20 Minutes
250 meter Row
1 Rope Climb/1 Muscle up (attempts count)
200 meter Run
10 Ring Rows

CrossFit 623 Daily WOD: 612 (Wed- 3/22/2017) Strength: Snatch 1RM Re-Test

Strength: Snatch 1RM Re-Test
Then…
Clean and Jerk: 1RM Re-Test (Clean your max snatch weight and continue on to your 1RM Clean and Jerk)
WOD: Elizabeth-Benchmark
3 Rounds of:
21-15-9
Cleans (not power) 135/95
Ring Dips

CrossFit 623 Daily WOD: 611 (Tues- 3/21/2017) Strength: Deadlift 1RM Re-Test

Strength: Deadlift 1RM Re-Test
WOD:
AMRAP 10 Minutes:
10 GHD Situps
100 Meter Sprint
10 Reverse Burpee Sit-ups
100 Meter Sprint
10 Mountain climbers (20 total)
100 Meter Sprint
Accessory: Bench Press 1RM Re-Test (on own time)

CrossFit 623 Daily WOD: 610 (Mon- 3/20/2017) Strength: Push Press 1RM Re-Test

Strength: Push Press 1RM Re-Test
WOD:
5 Rounds For Time:
9 Push Press 95/65
6 Hang Power Snatch
3 Overhead Squats

CrossFit 623 Daily WOD: 609 (Thurs- 3/16/2017) Mobility!

Mobility: 5-15 Minutes
WOD:
3 Rounds
5 Pull-ups (strict, if you want to make it harder)
10 Push-ups
15 Pike Presses
-200m Run-
3 Rounds
5 Goblet Squats 53/35
10 Lunges
15 Air Squats
-200m Run-
3 Rounds
5 Hollow Rocks
10 Russian Twists 25/15 lb plate
15 GHD Situps (abmat ok too)

CrossFit 623 Daily WOD: 608 (Wed- 3/15/2017) 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: Grace
30 Clean and Jerks for time 135/95

CrossFit 623 Daily WOD: 607 (Tues- 3/14/2017) Strength: Deadlift: 5@75%, 3@85%, 1+@95%

Skill/warm-up: Stretch Calves and forearms and biceps (show 21’s and hand placement for Chin-ups)
Strength: Deadlift: 5@75%, 3@85%, 1+@95%
WOD: “All the small things” (Biceps and Calves)
EMOM for 15 minutes (4 stations, rotate through each minute)
21’s with bar (add weight if the bar is not heavy enough, you can have these racked on the rig at about waist length)
7->45 degree curls from legs to halfway point, 7->from halfway point all the way up, 7-> full curl
50 Dubs (50 is the goal, but people can find a good range for them in 1 minute)
Max Chin-ups
10 Weighted Step ups on box (DB’s ahap) w/ a calf raise at the top of the box for each step up)
Max Tire Flips (AHAP)

CrossFit 623 Daily WOD: 606 (Mon- 3/13/2017) Strength: Push Press: 3@75%, 3@85%, 1+@90%

Skill: 3 Position Snatch w/ PVC and Bar
Strength: Push Press: 3@75%, 3@85%, 1+@90%
WOD: 20 Min Amrap
250 meter row
5 Sets of 3 position Snatch (High Hang, Hang, Snatch (not power)=1 set) 95/65, 75/45
10 Pull-ups

CrossFit 623 Daily WOD: 604 (Thurs- 3/9/2017) Mobility!

Mobility: 5-10 Minutes
Skill: GOAT day. Work on skills such as gymnastics, dubs, or lifting techniques with bar or pvc pipe. (Athlete’s choice)
WOD: Rowing
21 minutes with Rate Increase:
0-6 min. mark @ 20 spm
6-11 min. mark @ 22 spm
11-15 min. mark @ 24 spm
15-18 min. mark @ 26 spm
18-20 min. mark @ 28 spm
20-21min. mark @ 30 spm

CrossFit 623 Daily WOD: 603 (Weds- 3/8/2017) Strength: Snatch 3@65% 3@75% 2@80% 2@85%

Wednesday 3/8
Strength: Snatch
3@65%
3@75%
2@ 80%
2@85%
Then…
Clean and Jerk
3@65%
3@75%
2@ 80%
2@85%
WOD:
3 Rounds For Time:
5 Cleans @ 75% of 1RM (Power Cleans may not be used)
400 Meter Run

CrossFit 623 Daily WOD: 602 (Tues- 3/7/2017) Strength: Deadlift: 3@70%, 3@80%, 3+ at 90%

Skill/warm-up: Snatch grip deadlifts again. Not pulling with lower back or butt coming up first.
Strength: Deadlift: 3@70%, 3@80%, 3+ at 90%
WOD:
12 MIN AMRAP
5 Snatch Grip Deadlifts 225/155, 185/135, 135/95
50 Double Unders

CrossFit 623 Daily WOD: 601 (Mon- 3/6/2017) Strength: Push Press: 3@ 70%, 3@ 80%, 3@ 90%

Skill: PVC pipe drills for Push Jerk, and drill Split Jerk
Strength: Push Press: 3@ 70%, 3@ 80%, 3@ 90%
WOD:
6 Rounds For Time:
3 Snatches 135/95 115/75 95/65 75/45 (Can be power snatch)
2 Rounds of Cindy
100 meter Sprint

CrossFit 623 Daily WOD: 599 (Thurs- 3/2/2017) Mobility!

Mobility: 5-10 Minutes….Lots of Calf, Hamstrings, Forearm, and shoulder mobilization.
Skill: GOAT Day….work on any skills members want to do for the open or in general (20 min)
WOD:
Set the clock for 10 minutes…do this until your time expires
Wall Squat holds -30 seconds
Wall Mountain Climbers….don’t need to climb up the wall. Bring your legs to your chest alternating for a count of 10.
Wall Up/Down Planks- 10 total rep count
Reverse Lunges-5 Right leg
Triple Jump alternating Lunges for 10 reps
Reverse Lunges-5 Left Leg
*If time permits do a 500 meter row and get everyone’s time
Then teach them proper rowing technique
Re-do 500 meter row to see difference in time

CrossFit 623 Daily WOD: 598 (Wed- 3/1/2017) Strength: Snatch 3@60% 3@65% 3@70% 3@75%

Strength: Snatch
3@60%
3@65%
3@70%
3 @75%
Then…
Strength: Clean and Jerk
3@60%
3@65%
3@ 70%
3@75%
21-15-9
HSPU’s
ABMAT Sit-ups
Push-ups

CrossFit 623 Daily WOD: 597 (Tues- 2/28/2017) Strength: Deadlift: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill/warm-up: Snatch Balance Deadlift with lightweight
Strength: Deadlift: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: 12min. AMRAP
6 Deadlifts RX+(155/105 lbs) RX 135/95, 95/65
5 Power Cleans (155/105 lbs) 135/95, 95/65
4 Power Snatches (155/105 lbs) 135/95, 95/65
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups

CrossFit 623 Daily WOD: 600 (Fri- 3/3/2017) Based on movements announced

Skill/Warm-Up: Based on movements
Movement Standards: Go over Movements and No-rep situations
WORKOUT 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of: 50-ft. weighted walking lunge
16 toes-to-bars*
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups*
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
* Movements vary by division.

Rx’d: (Ages 16-54) Men use 50-lb. dumbbells Women use 35-lb. dumbbells
Scaled: (Ages 16-54) Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Masters 55+: Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled Masters 55+: Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

CrossFit 623 Daily WOD: 596 (Mon- 2/27/2017) Strength: Push Press: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%

Skill: “Dubs”- Feel free to warm up bodies with jump rope work and talk about technique as people warm-up.
Strength: Push Press: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD:
5-4-3-2-1 reps of:
Rope Climb
400 Meter Run after each set of rope climbs
Rx+: “Legless” Rope Climbs
Rx: Start from 5 Rope Climbs
Scaled: Up/Down on rope or rig 3:1, start at 4 rope climbs, which would be 12 up/downs

CrossFit 623 Daily WOD: 595 (Fri- 2/24/2017) Strength: None. Movement Standards instead.

Skill/Warm-Up: Warm-up and mobilize to better prepare athletes for specific open Wod movements
Strength: None. Movement Standards instead.
WOD: Open Wod 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches 15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches 15 burpee box jump-overs
Time cap: 20 minutes

Rx’d: (Ages 16-54) Men use 50-lb. dumbbell and 24-in.box Women use 35-lb. dumbbell and 20-in.box
Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK

CrossFit 623 Daily WOD: 594 (Thurs- 2/23/2017) Mobility!

Mobility!

Skill: 20 Minute GOAT work (anything your class wants to work on, even lift techniques “without weight”)
WOD: Easy Run/Row for 15 minutes
Athlete’s choice: Run 200m/Row 250 or Run 400m/Row 500m

CrossFit 623 Daily WOD: 593 (Wed- 2/22/2017) Strength: Snatch/C&J EMOM

Skill/Warm-Up: Quick Burgener with Barbell, Give people 5 minutes to put light snatch weight on their bars and test at about 70%-75% of 1RM, they can also set up snatch weights for Emom
Strength: Snatch/C&J EMOM
Min 1: Snatch @ 75%, if you fail, try again, fail again, then you’re at the wrong percentage for what you can lift today.
Min 2: @ 80%
Min 3: @ 80%
Min 4: @ 85%
Min 5: @ 85%
Min 6-7:59: @ 90% *Did you miss? Stay at a lower percentage you can make without failing instead of moving up.
Min 7-8:59:@90% Feel free to test 1RM if it feels light.
Then switch to C&J
Min 1: @ 75%, if you fail, try again, fail again, then you’re at the wrong percentage for what you can lift today.
Min 2: @ 80%
Min 3: @ 80%
Min 4: @ 85%
Min 5: @ 85%
Min 6-7:59: @ 90% *Did you miss? Stay at a lower percentage you can make without failing instead of moving up.
Min 7-8:59:@90% Feel free to test 1RM if it feels light.
WOD: 7 Min. AMRAP5-Power Cleans 135/957-Push-ups9-Air Squats1-Rope Climb

CrossFit 623 Daily WOD: 592 (Tues- 2/21/2017) Strength: Deadlift 1RM Test or heaviest set of 5×5, around 75% of 1RM

Skill: Teach Pistols and how to scale properly, also use method with bands across the rig and j-hooks.
Strength: Deadlift 1RM Test or heaviest set of 5×5, around 75% of 1RM or heaviest possible.
WOD: Tabata Stations (20 sec. work, 10 sec. rest)
4 min-Wall Balls (20/14)
4 min-Sled Push (5/3) *45’s for men and women on sled. (1 rep for every 25 meters)
4 min-Pistols (Alternating)
4 min-Atlas Stones *Ground to Shoulder (AHAP)
4 min-Tire Flips (AHAP)

CrossFit 623 Daily WOD: 591 (Mon- 2/20/2017) Strength: Push Press 1 RM Test or a 5X5 at 75% of 1RM

Strength: Push Press 1 RM Test or a 5X5 at 75% of 1RM
WOD: “Arnie” (Modified for class hour)- Hero WOD-Dedicated to Firefighter Arnaldo “Arnie” Quinones, 34.
Note: Full “Arnie” RX takes almost an hour to complete. And most people must scale weight anyways for these movements.
For Time:
12 Turkish Get-Ups (Right Arm) (53/35 or scale to appropriate weight for athlete and form)
50 KB Swings (53/35 or scale to appropriate weight for athlete and form)
12 Overhead Squats (Left Arm)
50 KB Swings
12 Overhead Squats (Right Arm)
50 KB Swings
12 Turkish Get-Ups (Left Arm)

CrossFit 623 Daily WOD: 590 (Fri- 2/17/2017) Skill/Technique: Pause Squats

Skill/Technique: Pause Squats

WOD: Partner Clovis
You can choose which of these you would like to try. Time Cap 45 minutes.
Option #1: 2 Person Clovis RX-6 miles and 100 Burpee Pull-ups
Option #2: 2 Person Clovis Scaled-4 miles and 50 Burpee Pull-ups
Option #3: 3 Person Clovis RX-10 Miles and 150 Burpee Pull-ups
Option #3: 3 Person Clovis Scaled-6 miles and 100 Burpee Pull-ups

CrossFit 623 Daily WOD: 589 (Thurs- 2/16/2017) Mobility!

Mobility: 5-10 Minutes Stretch Calves, Hips, Hammies and Shoulders…Couch Stretch and some groin stretches as well

Skill/Technique: With PVC Pipes or bar show the difference between a Strict Press, a Push Press, and a Push Jerk.

WOD:
Repeat 3X
30 High Knees
10 Sit-ups
30 Jumping Jacks
10 Sit-ups
30 Air Squats
10 Sit-ups
5 Strict Pull-ups
1-Minute Plank Hold

CrossFit 623 Daily WOD: 588 (Wed- 2/15/2017) Skill/Technique: Snatch Balance and Heaving Snatch Balance from rack. Bar first then try 30%, 40% and 50% 3×3 or 9 total reps

Skill/Technique: Snatch Balance and Heaving Snatch Balance from rack. Bar first then try 30%, 40% and 50% 3×3 or 9 total reps
WOD:
3 min Amrap:
21 DB Snatch (AHAP)
21 Wall Balls
-2 min Rest-
3 min Amrap:
15 DB Snatch
15 Wall Balls
-2 min Rest-
3 min Amrap:
9 DB Snatch
9 Wall Balls

CrossFit 623 Daily WOD: 587 (Tues- 2/14/2017) Skill/Technique: Handstand Walks: Back to gymnastics!!

Skill/Technique: Handstand Walks: Back to gymnastics!!
WOD: Open Wod 11.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24″)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20″)
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20″)
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20″)

Accessory: Chest Fly’s (On your own time) light 5×5 to improve shoulder stability and chest engagement as it applies to Bench Press.
Z- Press if you need to improve stability in regards to Strict Press.

CrossFit 623 Daily WOD: 586 (Mon- 2/13/2017) Skill/Technique: Pressing our Squats from the “bottom of the hole”

Skill/Technique: Pressing our Squats from the “bottom of the hole”. Try 30%, 40% and 50% 3×3 or 9 total reps
WOD: (From April)
Re-Test!!!
*100 Front Rack Lunges (can be done in place or walking ;whatever your class has room for)
Rx+ is going for BW on their bar
RX is going 20 lbs lighter than bodyweight on their bar
Scaled is going at heaviest weight with good form and able to complete 100 without taking weight off.

CrossFit 623 Daily WOD: 585 (Fri- 2/10/2017) Strength: OHS 1RM Re-Test

Strength: OHS 1RM Re-Test
WOD: Open 16.1
20-min. AMRAP:
25-ft. overhead lunge (5 reps)
8 burpees
25-ft. overhead lunge (5 reps)
8 chest-to-bar pull-ups
M 95 lb. W 65 lb.

CrossFit 623 Daily WOD: 584 (Thurs- 2/9/2017) Mobility!

Mobility: 5-10 Minutes of Mobility….Full Body
15-20 minutes: GOAT DAY: You get to work on any gymnastics, body weight movement, and or lift techniques (with no weight added please) to help you get some extra one on one time on anything you feel you need to improve upon.
Then….
WOD:
Team Sprint:
2 person Team only 10 minutes
3 person Team 15 minutes
First person jumps on the bike and does a 10 calorie on Assault Bike. When done, they jump off immediately and 25m Shuttle sprints. They must touch the white lines with their hands and feet must cross. As they’re running the other person jumps on the bike and starts their 10 calories. Sprinter doesn’t stop until the person on the bike is done.

CrossFit 623 Daily WOD: 583 (Wed- 2/8/2017) Strength: Front Squat 1RM Re-Test

Strength: Front Squat 1RM Re-Test
Then…
Strength: Built into the WOD, Snatch and Clean And Jerk. (27 minute time cap)
WOD:
5 Snatches @ 75%
5 C&J @ 75%
4 Snatches @ 80%
4 C&J @ 80%
3 Snatches @ 85%
3 C&J @ 85%
2 Snatches @ 90%
2 C&J @ 90%
1 Snatches @ 95%
1 C&J @ 95%
1 Snatches @ 100+%
1 C&J @ 100+%

CrossFit 623 Daily WOD: 582 (Tues- 2/7/2017) Strength: Deadlift 1RM Re-Test

Strength: Deadlift 1RM Re-Test
WOD: Partner WOD
2000 Meter Row
50 HSPU’s
40 Front Squats (135/95, 95/65)
30 Hand Release Push-ups
20 Burpees Over Bar
10 Pull-ups

CrossFit 623 Daily WOD: 581 (Mon- 2/6/2017) Strength: Strict Press 1RM Re-Test

Strength: Strict Press 1RM Re-Test

WOD: (meant to be quick-10-15minutes)
30 Push Jerk 135/95
30 GHD
20 Push Jerk
20 GHD
10 Push Jerk
10 GHD

CrossFit 623 Daily WOD: 580 (Fri- 2/3/2017) Strength: Clean & Jerk 3@70%, 3@80%, 2@85%, 2@90%

Skill/Warm-Up: 3 Position Clean and Jerk, High Hang+Hang+Floor (Mid-Shin) w/ Bar or PVC Pipe
Strength: Clean & Jerk
3@70%
3@80%
2@ 85%
2@90%
Then…
OHS 3 @ 75%, 3@ 85%, 1+@ 90%
WOD: Open Workout 14.4
Complete as many rounds and reps as possible in 14 minutes of:
60 calorie row
50 toes to bar
40 wall ball shots (20/14)
30 cleans (135 lbs./95 lbs)
20 muscle-ups

CrossFit 623 Daily WOD: 579 (Thurs- 2/2/2017) Mobility!

Mobility: 5-15 Minutes Calves, Hammies, Glutes, and Quads (stretch out abs after wod)
WOD: Bring your running shoes.
3x 400 meter run
4x 200 meter run
5x 100 meter run
6x 50 meter run

CrossFit 623 Daily WOD: 578 (Wed- 2/1/2017) Strength: Snatch 3@75%, 3@80%, 2@85%, 2@90%

Strength: Snatch
3@75%
3@80%
2@85%
2@90%
Then…
Back Squat: 3 @ 75%, 3@ 85%, 1+@ 95%
WOD: 50-40-30-20-10
Push Press 45/35
Dubs (x2 singles)
Sit-ups

CrossFit 623 Daily WOD: 577 (Tues- 1/31/2017) Strength: Deadlift: 5@75%, 3@85%, 1+@95%

Skill/warm-up: Go over Man Makers.
Strength: Deadlift: 5@75%, 3@85%, 1+@ 95%
WOD: 5 Rounds
25 meter Sled Push (AHAP)
10 Man Makers (AHAP)
25 meter Farmers Carry (AHAP)

Accessory: Bench Press 4X3 @ higher than last week. (On your own time, re-testing at the end of the cycle)