CrossFit 623 WODs

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

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)

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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

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