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: 839 (Thurs-2/15/2018) Mobility!

Stretch Out and Warm Up

WOD: 4 Rounds
500m Row
16 Single Leg RDL w/KB (8/each leg)
16 Side Lunges w/KB (8/each leg)
16 Banded Squats
30 Sec side plank / side
16 Leg Lifts w/ 5sec descent

CrossFit 623 Daily WOD: 837 (Tues-2/13/2018) Strength: Bench 3@ 90%, 2@ 95%, 1@ 100%+

Strength: Bench 3@ 90%, 2@ 95%, 1@ 100%+

WOD: 3 RFT
50m Farmers Carry Unbroken** 53/35
30 Push Ups
20 DL 225/155
**20 Mountain Climbers off KB handles before returning to the carry

CrossFit 623 Daily WOD: 836 (Mon-2/12/2018) Strength: Clean & Jerk 2×1 @ 95%, 1 @ 100%, 1 @ 102%+

Strength: Clean & Jerk 2×1 @ 95%, 1 @ 100%, 1 @ 102%+

WOD: 18min Cap
1 Mile Run
Then with remaining time AMRAP
8 Hang Cleans 155/105
4 Ring M/U

CrossFit 623 Daily WOD: 835 (Fri-2/9/2018) Strength: Back Squat 2 @ 95%, 1 @ 100%, 1 @ 102+%

Strength: Back Squat 2 @ 95%, 1 @ 100%, 1 @ 102+%

WOD: 20 min AMRAP
20 DB Walking Lunges 50/35
100m Run
20 DB Squats
100m Run

CrossFit 623 Daily WOD: 834 (Thurs-2/8/2018) Mobility!

Stretch/Mobilize!

WOD: 4 Rounds
8 Chest Flys
8 (Each Arm) Bent over Rows
8 Hollow Cast Pulls
30 sec L-Sit (Accumulated)
8 Hip Extensions

CrossFit 623 Daily WOD: 831 (Mon-2/5/2018) Strength : Bench 4×3 @ 85%

Strength : Bench 4×3 @ 85%

WOD: Open WOD 12.3
18min AMRAP
15 Box Jumps
12 Push Press 115/75
9 Toes to Bar

CrossFit 623 Daily WOD: 830 (Fri-2/2/2018) Strength: Clean & Jerk 3@ 85%, 2@ 90%, 1@ 92%

Strength: Clean & Jerk 3@ 85%, 2@ 90%, 1@ 92%

WOD: 6min AMRAP
10 DL 225/155
5 Burpees
**Rest 2 Min**
6min AMRAP
30 Double Unders
5 Cleans 155/105

CrossFit 623 Daily WOD: 829 (Thurs-2/1/2018) Mobility!

Thursday 2/1
Mobilize the body!

WOD:
1000m Row
Then**
3 Rounds of:
15 Deficit Ring Rows
15 Ring Dips
30 Abmat Sit Ups
30 Flutter Kicks (4 count)
Then**
1000m Row

CrossFit 623 Daily WOD: 828 (Wed-1/31/2018) Strength: Back Squat 5×4 @ 87-90%

Strength: Back Squat 5×4 @ 87-90%

WOD: 4RFT
50m Sled Push 180/125 Added
30 Alternating Pistols
15 Toes to Bar

CrossFit 623 Daily WOD: 827 (Tues-1/30/2018) Strength: Push Jerk 4×3 @ 85%

Strength: Push Jerk 4×3 @ 85%

WOD: Chipper ( *20min Cap)
80 KBS 53/35
60 Wall Balls 20/14
40 GHD sit ups
20 Bike Cals
10 Turkish Get Ups
5 Rope Climbs

CrossFit 623 Daily WOD: 826 (Mon-1/29/2018) Strength: Snatch 3@ 80%, 3@ 82%, 3@ 85%

Strength: Snatch 3@ 80%, 3@ 82%, 3@ 85%

WOD: Open WOD 16.3
7min AMRAP
10 Power Snatches 75/55
3 Bar Muscle Ups

CrossFit 623 Daily WOD: 825 (Fri-1/26/2018) Strength: Bench 5×4 @ 80-82%

Strength: Bench 5×4 @ 80-82%

WOD: For Time
800m Run
15 Manmakers 50/35
600m Run
12 Manmakers
400m Run
9 Manmakers
200m Run
6 Manmakers

CrossFit 623 Daily WOD: 823 (Wed-1/24/2018) Strength: Clean & Jerk 4 @ 90%

Strength: Clean & Jerk 4 @ 90%

WOD: 3RFT **15min Time Cap**
250m Row
10 Deadlifts 205/145
40 Double Unders (120 Singles)
5 Power Cleans

CrossFit 623 Daily WOD: 822 (Tues-1/23/2018) Strength: Back Squat 5×5 @ 82-85%

Strength: Back Squat 5×5 @ 82-85%

WOD: Open WOD 16.1
20min AMRAP
25ft OH Walking Lunges 95/65
8 Bar Facing Burpees
25ft OH Walking Lunges
8 Chest to Bar

CrossFit 623 Daily WOD: 821 (Mon-1/22/2018) Strength: Push Jerk 5×4 @ 80%

Strength: Push Jerk 5×4 @ 80%

WOD: 16min EMOM
Ground to Shoulder Stones AHAP
GHD Sit Ups
Bike Calories
25m Farmers Carry 70/53

CrossFit 623 Daily WOD: 820 (Fri-1/19/2018) Strength: Snatch 4@ 72%, 3@ 77%, 2@ 80%

Strength: Snatch 4@ 72%, 3@ 77%, 2@ 80%

WOD: 16min AMRAP
400m Run
50 Double Unders (150 Singles)
50 Alternating DB Snatches 50/35
50 Wall Balls 30/20

CrossFit 623 Daily WOD: 819 (Thurs-1/18/2018) Mobility!

Mobility and Recovery Stretching

WOD: 4 Rounds
10/7 Cal on Bike
15 Strict Toes to Bar
15 Push Ups
15 Deficit KB DL
15 Russian Twist 45/25

CrossFit 623 Daily WOD: 817 (Tues-1/16/2018) Strength: Clean & Jerk 5×1 @ 87%

Strength: Clean & Jerk 5×1 @ 87%

WOD: 5min AMRAP
25 HSPU
Max Hang Power Cleans 135/95
**2min Rest**
4min AMRAP
25 GHD Sit Ups
Max Hang Power Cleans 155/105
**2min Rest**
3min AMRAP
15 HSPU
Max Hang Power Cleans 185/130

CrossFit 623 Daily WOD: 816 (Mon-1/15/2018) Strength: Back Squat 4×6 @ 75%

Strength: Back Squat 4×6 @ 75%

WOD: 3RFT
40 Front Rack Lunges 95/65
30 Box Jump Overs 24/20
20 Chest to Bar Pull Ups
10 Strict Press

CrossFit 623 Daily WOD: 815 (Fri-1/12/2018) Strength: Push Jerk 4×6 @ 65-75%

Strength: Push Jerk 4×6 @ 65-75%

WOD: Open WOD 13.4 : 7min AMRAP
3 Clean & Jerk 135/95
3 Toes to Bar
6 C & J
6 Toes to Bar
9 C & J
9 Toes to Bar
Etc…

CrossFit 623 Daily WOD: 814 (Thurs-1/11/2018) Mobility!

Mobilize!
WOD:
A. 1 Mile Run for time

B. 3x 15 (Circuit Style) : Push Ups
L- Sit (15 seconds accumulated)
Hip Extensions
DB Curls
DB Flys

CrossFit 623 Daily WOD: 813 (Wed-1/10/2018) Strength: Snatch 5@ 65%, 4@ 70%, 3@ 75%

Strength: Snatch 5@ 65%, 4@ 70%, 3@ 75%

WOD: For Time
30 Double Unders (90 Singles)
30 Power Snatches 135/95
30 Wall Balls 20/14
30 Double Unders
20 Power Snatches
20 Wall Balls
30 Double Unders
10 Power Snatches
10 Wall Balls

CrossFit 623 Daily WOD: 811 (Mon-1/8/2018) Strength: Clean & Jerk 3@ 75, 3@ 80%, 3@ 85%

Strength: Clean & Jerk 3@ 75, 3@ 80%, 3@ 85%

WOD: 15min EMOM
20 Pistols Alternating
15 Deadlifts 155/105
10 Power Cleans
5 Front Squats
Rest

CrossFit 623 Daily WOD: 810 (Fri-1/5/2018) Deload Week: No Strength

WOD: For Time ***40min Cap***
800m Run
100 Box Jumps 24/20
100 Thrusters 65/45
100 AbMat Sit Ups
100 Push Ups
800m Run
**Partition the 4 movements as needed between the runs**

CrossFit 623 Daily WOD: 809 (Thurs-1/4/2018) Mobility!

Stretch, Work Flexibility and Mobility

WOD: 4 Rounds
.7mi Bike
10 Single Leg RDL (Each Leg)
10 Supermans
10 Hollow Snaps
10 Angel Wings

CrossFit 623 Daily WOD: 808 (Wed-1/3/2018) No Strength: Deload Week

WOD: For Time ***45min Cap***
500m Row
21-15-9
Medball Cleans 30/20
Pull Ups
500m Row
21-15-9
Bike Cals
DB Push Press 50/35
500m Row
21-15-9
Tire Flips AHAP
Toes to Bar

CrossFit 623 Daily WOD: 807 (Tues-1/2/2018) No Strength: Deload Week

WOD: 3 RFT
100 Double Unders (200 Singles)
3 Rope Climbs (3:1 Up/Downs)
9 Goblet Squats 70/53
15 Russian KBS

CrossFit 623 Daily WOD: 805 (Fri-12/29/2017) Strength: Push Press 1RM -or- 4×3 @ 90-95%

Strength: Push Press 1RM -or- 4×3 @ 90-95%

WOD: For Time
250m Row
30-20-10
Wall Balls 30/20
Deficit Push Ups 45’s/25’s
250m Row

CrossFit 623 Daily WOD: 804 (Thurs-12/28/2017) Mobility!

Mobilize!

WOD: 5 Rounds
15/10 Cal Bike
12 Bulgarian Split Squats (6/Leg)
10 GHR’s
10 Narrow Grip Chin-Ups
10 Wide Grip Strict Pull-Ups

CrossFit 623 Daily WOD: 803 (Wed-12/27/2017) Strength: Snatch 3@ 85%, 2@ 87%, 1@ 90%

Strength: Snatch 3@ 85%, 2@ 87%, 1@ 90%
**Only move up in weight /percentages if there were no fails at current weight / percentage**

WOD: 12min AMRAP
15 Ring Dips
30 KB Snatches 53/35 **15 reps/ arm
45 Goblet Squats
50ft KB Lunges

CrossFit 623 Daily WOD: 802 (Tues-12/26/2017) : Strength: Deadlift Find a 1RM for the day

Strength: Deadlift Find a 1RM for the day
**Then Drop to 50% for 2x Max Effort **

WOD: “Annie”
50-40-30-20-10
Double Unders (3:1 Singles)
Ab Mat Sit Ups

CrossFit 623 Daily WOD: 801 (Fri-12/22/2017) : Strength: OHS 5×3 @ 87%

Strength: OHS 5×3 @ 87%

WOD: Partners For Time:
120 Pull Ups
100 GHD Sit Ups
*200m Run together
80 Single Arm DB OHS 50/35
60 HSPU
*200m Run together
40 Toes to Bar
20 Alt Single Arm DB Cleans
*200m Run together
10 Rope Climbs

CrossFit 623 Daily WOD: 800 (Thurs-12/21/2017) : Mobility!

Stretch and Get Loose!

WOD:
150 Singles
10 Burpees
Then:
4x 12 Dips
12 DB Curls
14 Hip Extensions
14 Side Lunges w/ weight (7/side)
Then:
10 Burpees
150 Singles

CrossFit 623 Daily WOD: 799 (Wed-12/20/2017) : Strength: Push Press 5×4 @ 85-90%

Strength: Push Press 5×4 @ 85-90%

WOD: 16min EMOM
**30 sec ON/ 30 sec OFF**
Bike Cals
Strict Press 75/55
Cal Row
Wall Balls 20/14

CrossFit 623 Daily WOD: 798 (Tues-12/19/2017) : Strength: Snatch 5×2 (T-n-G) @ 75-80%

Strength: Snatch 5×2 (T-n-G) @ 75-80%

WOD: 6RFT
10 Hang Power Snatch RX+ 115/80, RX 95/65
50 Double Unders (100 Singles)
10 Pistols

CrossFit 623 Daily WOD: 797 (Mon-12/18/2017) : Strength: Deadlift 5×3 @ 87-92%

Strength: Deadlift 5×3 @ 87-92%

WOD: 12min AMRAP
5 Deadlifts 225/155
10 Box Jumps 24/20
15 AbMat Sit-Ups
20 KBS 53/35

CrossFit 623 Daily WOD: 796 (Fri-12/15/2017) : Strength: Clean & Jerk 3@ 80%, 3@ 82%, 3@ 85%

Strength: Clean & Jerk 3@ 80%, 3@ 82%, 3@ 85%

WOD: 25min to Complete
800m Run
*Then*
3 Rounds of:
10 Push ups
1 Power Clean 155/105
1 Clean
1 Hang Clean
1 Front Squat
10 Front Rack Lunges
*Then*
800m Run

CrossFit 623 Daily WOD: 795 (Thurs-12/14/2017) : Mobility!

Stretch and mobilize the body

WOD:
A. 3×12 : Forward Arm Raises
Lateral Arm Raises
OH Tricep Extensions
Single Arm Rows (6/Arm)
B. 1000m Row
50 AbMAt Sit Ups
50 Flutter Kicks (3 count)
50 Russian Twists
50 Double Unders (150 Singles)

CrossFit 623 Daily WOD: 794 (Wed-12/13/2017) : Strength: OHS 3@ 75%, 3@ 80%, 3@ 85%

Strength: OHS 3@ 75%, 3@ 80%, 3@ 85%

WOD: For Time
30 Thrusters 95/65
10 TtB
5 CtB
20 OHS
10 TtB
5 CtB
15 Thrusters
10 TtB
5 CtB
10 OHS
**Cap 22 min**

CrossFit 623 Daily WOD: 793 (Tues-12/12/2017) : Strength: Push Press 5×5 @ 75-80%

Strength: Push Press 5×5 @ 75-80%

WOD: 4RFT
10 DB Push Press 50/35
15 DB Step Ups 30/24
400m Run

CrossFit 623 Daily WOD: 792 (Mon-12/11/2017) : Strength: Snatch 3@ 70%, 3@ 72%, 3@ 75%

Strength: Snatch 3@ 70%, 3@ 72%, 3@ 75%

WOD: 21-15-9
Power Snatch 115/80
Bar Facing Burpees

CrossFit 623 Daily WOD: 791 (Fri-12/8/2017) : Strength: Deadlift 4×4 @ 80%

Strength: Deadlift 4×4 @ 80%

WOD: 15min AMRAP
50 Double Unders (3:1)
100m Farmers Carry 70/53
15 KB DL

CrossFit 623 Daily WOD: 789 (Wed-12/6/2017) : Strength: Clean & Jerk 4@ 70%, 3@ 75%, 2@ 80%

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

WOD: 4 RFT
250m Row
10 Power Cleans 185/135
20 Wall Balls 20/14

CrossFit 623 Daily WOD: 787 (Mon-12/4/2017) : Strength: Push Press 4×6 @ 70%

Strength: Push Press 4×6 @ 70%

WOD: 30min Cap
50 Ft Handstand Walk
200m Run
40 GHD Sit Ups
200m Run
30 Push Press 95/65
200m Run
20 Toes to Bar
200m Run
10 Bar Muscle Ups

CrossFit 623 Daily WOD: 787 (Fri-12/1/2017) Strength: Find a 1RM Snatch

Strength: Find a 1RM Snatch

WOD: 9min to Complete
800m Run
20 Push ups
20 Pull ups
*Max Effort Power Snatches with remaining time 95/65

CrossFit 623 Daily WOD: 786 (Thurs-11/30/2017) Mobility!

Mobilize!

WOD:
A. 6x250m Row Sprints (1:1 rest)

B. 3×10 (Circuit style with DB’s) : Hollow Cast Pulls
Bulgarian Split Squats (5/leg)
Bench Flys
Side Lunges (5/leg)

CrossFit 623 Daily WOD: 784 (Mon-11/27/2017) Strength: OHS 5×5 @ 70%

Strength: OHS 5×5 @ 70%

WOD: 15min AMRAP
10 Single Arm OHS (each arm) 53/35
10 Toes to Bar
10 Burpees
100m Run

CrossFit 623 Daily WOD: 783 (Fri-11/24/2017) Strength: Push Press 3×8 @ 60-65%

Strength: Push Press 3×8 @ 60-65%

WOD: 20min AMRAP
30 Double Unders (3:1)
20 Front Rack Lunges 95/65
10 Strict Press
200m Run

CrossFit 623 Daily WOD: 782 (Thurs-11/23/2017) Happy Thanksgiving!

WOD: For Time

5 Rounds of: “Cindy”
4 Rounds of:
8 HSPU
12 DB Cleans 50/35
3 Rounds of:
10 Box Jumps 24/20
10 V-Ups
2 Rounds of:
25 Wall Balls
25 Hollow Rocks
1 Round of: 30 Cal Bike

CrossFit 623 Daily WOD: 781 (Weds-11/22/2017) Strength: Snatch 5×1 @ 95%

Strength: Snatch 5×1 @ 95%

WOD: 30-20-10
Hang Power Snatch 115/80
800m Run *between* Sets (each dash)
**7 Burpees each time the bar is dropped during a set**

CrossFit 623 Daily WOD: 776 (Wed-11/15/2017) Strength: Clean Pulls 10×1 @ 102%+

Strength: Clean Pulls 10×1 @ 102%+

WOD: 4 RFT
12 Burpees over Bar
12 Power Cleans 155/105
12 Ring Dips

CrossFit 623 Daily WOD: 775 (Tues-11/14/2017) Strength: Sumo DL 4×3 @ 75-80% of 1RM DL

Strength: Sumo DL 4×3 @ 75-80% of 1RM DL
Skill: SDHP

WOD: 16min EMOM
*30sec on/ 30sec off
SDHP 95/65
Wall Balls 20/14
Shuttle Sprints
Tire Flips AHAP

CrossFit 623 Daily WOD: 774 (Mon-11/13/2017) Deload Week

WOD: Partner Chipper

2000m Row
300 Dubs (2:1)
200 Walking Lunges
100 GHD Sit-Ups
80 Russian KBS 70/53
60 Push-Ups
40 Cals on Bike
20 Over/Unders

CrossFit 623 Daily WOD: 773 (Fri-11/10/2017) Strength: Front Squat 1RM or 6×2 @ 95%

Strength: Front Squat 1RM or 6×2 @ 95%

WOD: “Bradley”
10 Rounds :
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
30sec Rest

CrossFit 623 Daily WOD: 772 (Thur-11/9/2017) Mobility!

Stretch and Mobilize

WOD:
A) 4 Rounds:
8 Bent over Flys
8 Single Arm DB Row (each arm)
B) 6 x 15 sec Bike Sprints
*Rest 45 Sec between Sets
C) 3 Rounds:
1 min Plank
50 Flutter Kicks
20 Hollow Rocks
10 Superman Rocks

CrossFit 623 Daily WOD: 771 (Wed-11/8/2017) Strength: Clean & Jerk 5×1 @ 95%

Strength: Clean & Jerk 5×1 @ 95%

WOD: 16min AMRAP
3 Hang Power Cleans 135/95
3 Box Jumps 24/20
1 Rope Climb between rounds
6 Hang Power Cleans
6 Box Jumps
1 Rope Climb
9 HPC
9 Box Jumps
1 Rope Climb
Etc…
**Reps go ups be 3 each round with 1 rope climb between those rounds**

CrossFit 623 Daily WOD: 769 (Mon-11/6/2017) Strength: Snatch 7×1 @ 87-90%

Strength: Snatch 7×1 @ 87-90%

WOD: 4RFT

50 Double Unders (3:1)
20 DB Snatches (Alt) 50/35
100m Run with DB

CrossFit 623 Daily WOD: 768 (Fri-11/3/2017) Strength: Front Squat 3×4 @ 85-90%

Strength: Front Squat 3×4 @ 85-90%
Skill: Bear Complex Review

WOD: 20min AMRAP
5 Bear Complex 135/95
15 Toes to Bar
5 Bar M/U

CrossFit 623 Daily WOD: 766 (Weds-11/1/2017) Strength: Bench 4×3 @ 90-95%

Strength: Bench 4×3 @ 90-95%

WOD:
50-40-30-20-10
Double Unders
GHD Sit-Ups
Back Rack Lunges 95/65
**18min Time Cap**

CrossFit 623 Daily WOD: 765 (Tues-10/31/2017) Strength: Clean & Jerk 3 @ 85%, 3 @ 87%, 3 @ 90%

Strength: Clean & Jerk 3 @ 85%, 3 @ 87%, 3 @ 90%

WOD: 4RFT
15 Thrusters 135/95
400m Run

CrossFit 623 Daily WOD: 764 (Mon-10/30/2017) Strength: Strict Press 6×2 @ 90-95% OR go for a 1RM

Strength: Strict Press 6×2 @ 90-95% OR go for a 1RM

WOD:
3min AMRAP
10 Pull-Ups
20 KBS 53/35
**2min Rest**
3min AMRAP
10 Cal Row
10 Pull-Ups
**2min Rest**
3min AMRAP
10 Cal Row
20 KBS

CrossFit 623 Daily WOD: 763 (Fri-10/27/2017) Strength: Snatch (2-2-2-2-2-2) Tempo & Pause

Strength: Snatch (2-2-2-2-2-2) Tempo & Pause
*Find a heavy working weight and then complete 5 reps at that weight

WOD: 3 RFT
10 Burpee Over Bar
15 Power Snatch 115/85

CrossFit 623 Daily WOD: 762 (Thurs-10/26/2017) Mobility!

Stretch out entire body
WOD:

A)
4 Rounds
5 Cal on Bike
10 Bent Over Row
10 Barbell Curls
5 Ring Dips
B)
3 Rounds
100 Single Unders
15 V-Ups

CrossFit 623 Daily WOD: 761 (Wed-10/25/2017) Strength: Front Squat 3×6 @ 80-85%

Strength: Front Squat 3×6 @ 80-85%
Skill: Review Sumo DL

WOD: 12min AMRAP
20 Wall Balls 20/14
15 Box Jumps 24/20
10 Sumo DL 185/135

CrossFit 623 Daily WOD: 760 (Tues-10/24/2017) Strength: Bench 5×3 @ 80-85%

Strength: Bench 5×3 @ 80-85%

WOD: 15min EMOM
25m Sled Push AHAP
Toes to Bar
Calories on Rower
Deficit Push Ups
Rest

CrossFit 623 Daily WOD: 759 (Mon-10/23/2017) Strength: Clean & Jerk 6×1 @ 85%

Strength: Clean & Jerk 6×1 @ 85%

WOD: 10-8-6-4-2
Hang Power Clean & Jerk
135/95- 155/105- 165/115- 185/135- 205/145
*2 Rope Climbs between sets*

CrossFit 623 Daily WOD: 756 (Wed-10/18/2017) Strength: Strict Press 5×3 @ 85%

Strength: Strict Press 5×3 @ 85%

WOD: 20min AMRAP
200m Run
10 Strict Pull-Ups
15 RDL 70/53
100m Farmers Carry

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