CrossFit 623 WODs

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

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)

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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: 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)

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