CrossFit 623 AMRAP WODs

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What is an AMRAP WOD?

If you’re looking for a list of AMRAP WODs from CrossFit 623, you’ve found them! Not only will you find our most recent AMRAP WOD here, but you also have access to hundreds of previous published AMRAPs. 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 575 (Fri- 1/27/2017) Strength: Clean & Jerk 3@65%, 3 @75%, 2@80%, 2@85%

Skill/Warm-Up: Burgener Warm-up
Strength: Clean & Jerk
3@65%
3 @75%
2@ 80%
2 @85%
Then…
Overhead Squat: 3 @ 70%, 3@ 80%, 3@ 90%= 9 total reps
WOD:
“Macho Hombre”
3 Min AMRAP @135/95, 95/65, 65/45
3 Power Cleans
3 Front Squats
3 Push Jerks
**Rest 3 Minutes**
3 Min AMRAP @155/105, 135/95, 95/65
3 Power Cleans
3 Front Squats
3 Push Jerks
**Rest 3 Minutes**
3 Min AMRAP @185/135, 155/105, 135/95
3 Power Cleans
3 Front Squats
3 Push Jerks

CrossFit 623 Daily WOD: 568 (Wed- 1/18/2017) Strength: Snatch 3@60%, 3@65%, 3@70%, 3@75%

Strength: Snatch
3@60%
3 @65%
3@ 70%
3 @75%
Then immediately after… Back Squat: 3×5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: Open Wod 12.2
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps (weight can start at mid-shin if using metal plates on women’s barbell.)
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

CrossFit 623 Daily WOD: 562 (Tues- 1/10/2017) Strength: Deadlift 1RM Test if athlete was not able to a couple of weeks ago or heaviest set of 5×5, around 75% of 1RM or heaviest possible

Skill: Teach a Close Grip Bench. They can practice while warming up to their bench max.
Strength: Deadlift 1RM Test if athlete was not able to a couple of weeks ago or heaviest set of 5×5, around 75% of 1RM or heaviest possible.
WOD:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
RX–
*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
*Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled–
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target……and HSPU’s are Hand Release Push-ups
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target……and HSPU’s are Hand Release Push-ups

CrossFit 623 Daily WOD: 557 (Tues- 1/3/20167) Skill/Technique: Romanian Deadlift with light weight

Skill/Technique: Romanian Deadlift with light weight…more to stretch hammies and build strength and stability gently on thatlower back. Then…Practice Turkish Get-ups using light Kb’s and moving on to the bar. Activating Shoulders to improvestability is what we’re looking for.
WOD: Open Wod 13.3 and 12.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Accessory: Chest Fly’s (On your own time) light 5×5 to improve shoulder stability and chest engagement as it applies to Bench Press

CrossFit 623 Daily WOD: 557 (Wed- 12/28/2016) Strength: Snatch 1RM Re-Test

Strength: Snatch 1RM Re-Test
Then…
Front Squat: 1RM Re-Test (Clean your max snatch weight and continue on to your 1RM front squat)
WOD: Open Wod 12.1
Complete as many reps as possible in 7 minutes of:
Burpees

CrossFit 623 Daily WOD: 556 (Tues- 12/27/2016) Strength: Deadlift 1RM Re-Test

Strength: Deadlift 1RM Re-Test
WOD: AMRAP 10 Minutes:
10 Wall Balls 20/14
10 Box Jumps
10 MedBall Deadlifts
10 Russian KB Swings 53/35
Accessory: Bench Press 1RM Re-Test (on own time)

CrossFit 623 Daily WOD: 547 (Tues- 12/13/2016) -Strength: Deadlift: 3@70%, 3@80%, 3+at 90%

Skill/warm-up: Breathing for lifting. Deep intake of air to activate core and “set-up” then exhalation through pursed teeth or lips to create movement when you feel a “sticking” point.
Strength: Deadlift: 3@70%, 3@80%, 3+at 90%
WOD:
15 Min AMRAP
7 Push Press (135/95, 95/65)
200 Meter Run=3 Reps
7 Push Jerks
200 Meter Run=3 Reps
7 Bench Press
200 Meter Run=3 Reps
*30 REP TOTAL FOR 1 ROUND

CrossFit 623 Daily WOD: 540 (Fri- 12/2/2016) -Strength: Front Squat 1RM Test

Skill/Warm-Up: Burgener Warm-up/Again Drill Split Jerks. We’re looking for a fast descent with right footing and lockout
and stability in the catch position along with recovery to show control and full lockout in our standing position.
Strength: Front Squat 1RM Test
WOD:
12 MIN AMRAP
8 Power Cleans (185/125, 135/95, 95,65)
8 Toes to Bar
8 Bar Facing Burpees

3 Minute Rest…

6 MIN AMRAP of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

CrossFit 623 Daily WOD: 539 (Thurs- 12/1/2016) -Mobility!

Mobility: Shoulder mobility, but mostly…HAMSTRINGS, CALVES, AND QUADS!!!
Skill: Any Body Weight Goat Movement. Either do as a class or separately, but dedicate 10 minutes to this skill.
WOD:
Run/Row!!!!!!
20 minute AMRAP
400 meter Run
500 meter Row

CrossFit 623 Daily WOD: 532 (Mon- 11/21/2016) -Strength: Push Press 1 RM Re-Test

Strength: Push Press 1 RM Re-Test
WOD:
In 10 min:
Row 1000m
Max Reps Hang Cleans (135/95) (95/65)
Rest 3 min
In 7 min:
Row 500m
Max Reps Power Cleans (135/95) (95/65)
Rest 3 min
In 5 min:
Row 250m
Max Reps Cleans (135/95) (95/65)

CrossFit 623 Daily WOD: 531 (Fri- 11/18/2016) -Strength: Back Squat 4X3 @ 90% of 1RM

Skill/Warm-Up: Burgener Warm-up/Simulate SDHP and Push Jerks with PVC pipes.

Strength: Back Squat 4X3 @ 90% of 1RM
WOD:
20 Min AMRAP
10 SDHP 95/65
20 Jumping Lunges
10 Push Jerks 95/65
20 Air Squats
10 Deadlifts 95/65
20 Double Unders

CrossFit 623 Daily WOD: 526 (Fri- 11/11/2016) -Strength: Back Squat4X3 @ 90% of 1RM

Strength: Back Squat4X3 @ 90% of 1RM
WOD:
25 MIN AMRAP
Run 200 meters=10 reps
20 Box jump, (24/20)
20 Wall ball shots (20/14)

CrossFit 623 Daily WOD: 524 (Wed- 11/9/2016) -Strength: Snatch 7×1 of 90% of 1RM

Skill/Warm-Up: Power Snatch…Talk about the difference between power snatch and snatch
Strength: Snatch 7×1 of 90% of 1RM
WOD: 4RFT
2 Person Team “Cornhole Style”
Person 1 on Team A does a 200m 25lb plate pinch carry while Person 2 on Team A does the AMRAP shown below.
AMRAP–
10 Pull-Ups
25 Dubs
Person 1 on Team B is doing the same 200m plate pinch carry, but is trying to get back faster than Person 1 on Team A
because the minute person 1 on Team B comes back, person 2 on Team A must immediately stop their reps in the AMRAP.
Person 2 has to stop the AMRAP and immediately start their plate pinch.

CrossFit 623 Daily WOD: 517 (Mon- 10/31/2016) -Strength: Push Press 1 RM Test

WOD: Partner WOD
10 min. to run 800 meters and with the remaining time find 3 RM Power Clean.
10 min. to run 800 meters and with the remaining time do Max Reps Wall Balls 20/14.
10 min. to run 800 meters and with the remaining time do 1RM Thruster.

CrossFit 623 Daily WOD: 510 (Thurs- 10/20/2016) -Mobility!

Mobility and Skill: Ninja Jump Tuck/ Seated Jump Tuck and Explosive Hip Opener from laying down position.
WOD:
20 MIN AMRAP
400 meter run
10 Strict Pull-ups
15 Ring Dips
20 Hollow Rocks

CrossFit 623 Daily WOD: 508 (Tues- 10/18/2016) -Strength: Bench 4×3 @90% of 1RM

Strength: Bench 4×3 @90% of 1RM
WOD:
7 Min AMRAP1,2,3,4,5….reps of:
Deadlifts
C2B Pull-ups
Options for DL weight: 315/225, or 275/185, or 225/135 or 185/115 or 135/95, scale further if need be.

CrossFit 623 Daily WOD: 502 (Mon- 10/10/2016) -Strength: Strict Press 4×3 @90% of 1 RM

Strength: Strict Press 4×3 @90% of 1 RM
WOD:
AMRAP 5MIN:
10 Power Snatches 95/65
10 Barbell Burpees
@10Min—-5MIN AMRAP
15 Power Snatches 115/80
15 Barbell Burpees
@20 Min–5MIN AMRAP
30 Power Snatches 135/95
30 Barbell Burpees

CrossFit 623 Daily WOD: 498 (Tues- 10/4/2016) -Strength: Bench Press 1 RM Test

Strength: Bench 1RM Test

WOD: 15 Min AMRAP
Ring Muscle Ups 4-Men/2-Women (Scale: Jumping Muscle ups or 2 Strict Pull-ups/3 Dips=1 MU)
5 Toes to Bar
10 Pistols (Alternating)
15 GHD’s/ABMAT Situps
Bar Muscle Ups 4-Men/2-Women

CrossFit 623 Daily WOD: 494 (Wed- 9/28/2016) -Strength: Snatch 1RM Re-Test

Skill: Quick Bear Complex with PVC Pipe then Bar for warm-up. (Power Clean-Front Squat-Push Press-Back Squat-Push Press)…explain as a combination of 5 lifts done together to count as 1 rep.Strength: Snatch 1RM Re-TestWOD: 15 min AMRAP5 Power Snatch (95/65) 10 Burpees20 Dubs (2:1) Double to single ratio.

CrossFit 623 Daily WOD: 488 (Tues- 9/20/2016) -Strength: Deadlift 4×3 @ 90% of 1RM

Strength: Deadlift 4×3 @ 90% of 1RM

WOD:
5 MIN AMRAP
750 meter Row (Buy In)
9 Hang Power Cleans 95/65
24 Dubs (2:1 singles on this one)
*Rest 5 minutes*
5 MIN AMRAP
500 meter Row (Buy In)
9 Hang Power Cleans 135/95
24 Dubs (2:1 singles on this one)
*Rest 5 minutes*
5 MIN AMRAP
250 meter Row (Buy In)
9 Hang Power Cleans 95/65
24 Dubs (2:1 singles on this one)

CrossFit 623 Daily WOD: 482 (Mon- 9/12/2016) -Strength: Push Jerk 4×3 @ 90% of last 1 RM or you can Re-Test if you have no idea what that is.

WOD:7 Min AMRAP”Annie”50-40-30-20-10Dubs and Sit-ups2 minute Rest7 Min AMRAP10 HSPU’s10 Hang Power Cleans 65/952 minute Rest7 Minute AMRAP100 Front Rack Lunges 65/95

CrossFit 623 Daily WOD: 476 (Fri- 9/2/2016) -Strength: Back Squat 1RM Re-Test

Strength: Back Squat 1RM Re-Test

WOD: 25 Min AMRAP
15-KB Swings 53/35
12-Burpees
9-Knees to Elbows
6-Thrusters 135/95
3-Snatch (Full) 135/95

CrossFit 623 Daily WOD: 468 (Tues- 8/23/2016) -Strength: Bench Press 4X3 @ 90% of 1RM or higher than last week

Strength: Bench Press 4X3 @ 90% of 1RM or higher than last weekSkill: Pick a muscle up, Lets practice for 10 Minutes. Others starting will work kipping and basic pull-up or c2bWOD: 15 MIN AMRAP10 Box Jumps20 Air Squats30 Dubs (60 Singles)1 Rope Climb (or 10 ring rows)

CrossFit 623 Daily WOD: 464 (Wed- 8/17/2016) -Strength: Clean and Jerk 7X1 Singles @ 90% of 1RM or higher than last week

Strength: Clean and Jerk 7X1 Singles @ 90% of 1RM or higher than last weekWOD: 10 MIN AMRAP:20 Cal Row10 Burpees over Rower (Facing Rower)20 Wall Balls 20/14

CrossFit 623 Daily WOD: 462 (Mon- 8/15/2016) -Strength: Push Press 4X3 @ 90% of 1RM or higher than last week

Skill/Drill: Behind The Neck Snatch Push Press….Drill With PVC pipes and let people try with bar, then go into strength work.Strength: Push Press 4X3 @ 90% of 1RM or higher than last weekWOD: 4 Min AMRAP12 Thrusters (75/55)10 Push-upsRest 2 Min….4 Min AMRAP9 Thrusters (95/65)10 Ring DipsRest 2 Min….4 Min AMRAP (115/75)6 Thrusters10 ABMAT Situps

CrossFit 623 Daily WOD: 458 (Tues- 8/9/2016) Strength: Bench Press 4X3 @ 90% of 1RM

Strength: Bench Press 4X3 @ 90% of 1RM
WOD: 15 MIN. AMRAP
1-Ring Muscle Up
5-Handstand Push-ups
10-Pistols
15-Wall Balls 20/14
20-Abmat Situps
25ft- Handstand Walk

CrossFit 623 Daily WOD: 456 (Fri- 8/5/2016) -Strength: Back Squat 1RM Test

Strength: Back Squat 1RM Test
WOD: 18 MIN AMRAP
20 KB Swings 53/35
15 Goblet Squats 53/35
10 Handstand Pushups
5 Lunges with KB 53/35 (5 each leg=10 total)
1 Rope Climb

CrossFit 623 Daily WOD: 454 (Wed- 8/3/2016) -Strength: Bench Press 1RM Test

Strength: Clean and Jerk 1RM Test
WOD: Squat Clean Pyramid
10 Squat Cleans RX+(135/95), RX(95/65), Scaled(65/45) by 2 min
8 Squat Cleans (155/115), (135/95), (95/65) by 4 min
6 Squat Cleans (185/135), (155/115), (135/95) by 6 min
4 Squat Cleans (205/155), (185/135), (155/115) by 8 min
2 Squat Cleans (225/175), (205/155), (185/135) by 10 min.

CrossFit 623 Daily WOD: 449 (Wed – 7/27/2016) -Strength: Snatch 1RM Re-Test

Strength: Snatch 1RM Re-Test
WOD: 14 MIN AMRAP
50 Double Unders (Scaled: 70 Singles)
5 Muscle-ups (Scaled: 7 Chest to Bar)
5 Power Snatches 115/75 (Scaled: Approriate weight)

CrossFit 623 Daily WOD: 447 (Mon – 7/25/2016) -Strength: Strict Press 1 RM Re-Test

Strength: Strict Press 1 RM Re-Test
WOD:
AMRAP 3 minutes of:
1 Shoulder Press 95/65
3 Push Press 95/65
5 Push Jerk 95/65
Rest 3 minutes
AMRAP 3 minutes of:
Ring Dips
Rest 3 minutes
AMRAP 3 minutes of:
Handstand Push-ups

CrossFit 623 Daily WOD: 446 (Fri – 7/22/2016) -Strength: OHS 4×3 @ 90% of 1RM

Strength: OHS 4×3 @ 90% of 1RM
WOD: “Danny”
Complete as many rounds as possible in 20 minutes of:
30 Box jumps (24”/20”)
20 Push press (115#/80#)
30 Pull-ups

CrossFit 623 Daily WOD: 443 (Tues – 7/19/2016) -Strength: Deadlift 4×3 @ 90% of 1RM or more than last week

Strength: Deadlift 4×3 @ 90% of 1RM or more than last week
WOD: 12 min AMRAP
10 Front Squats 135/95
4(White line to white line)- BW Walking Lunges
10 Push-ups
10 Back Squats 135/95

CrossFit 623 Daily WOD: 437 (Mon – 7/11/2016) -Strength: Strict Press 4×3 @90% of 1RM

Strength: Strict Press 4×3 @90% of 1RM
WOD: 20 MIN. AMRAP
250 Meter Row
2 Rope Climbs
20 Goblet Squats 53/35
20 Hand Release Push-ups

CrossFit 623 Daily WOD: 433 (Tues – 7/5/2016) -Strength: Deadlift 1RM Test

Strength: Deadlift 1RM Test
WOD: Fight Gone Bad Style…
3 Rounds, 5 movements, 1 minute each movement, 1 minute rest between rounds=17 minutes total
*Calorie Row
*AbMat Sit-ups
*Box Jump 24/20
*Ring Dips
*Wall Balls 20/14

CrossFit 623 Daily WOD: 432 (Mon – 7/4/2016) -Strength: Strict Press 1RM Test

Holiday Schedule Only Open 10AM to 2PM
WOD: 5 Minute Squat Challenge!!!! (Most Squats possible in 5 minutes while holding the bar on your back the entire time)
Novice: 75/45#
Intermediate: 95/75#
RX: 135/95#
RX+: Bodyweight:

CrossFit 623 Daily WOD: 431 (Fri – 7/1/2016) -Strength: Front Squat 1RM Re-Test

WOD: Death by Pull-ups
1 Pull-up on min 1
2 Pull-ups on min 2….and so on until you can’t finish your set in the minute allotted.

CrossFit 623 Daily WOD: 430 (Thurs – 6/30/2016) -Mobility!

Mobility!
WOD:Tabatas (8 Rounds, 20 sec. Work, 10 sec. Rest)
Tabata #1
V-ups
Tabata #2
Double Unders
Tabata #3
Flutter Kicks
Tabata #4
Shuttle Runs–White line to white line

CrossFit 623 Daily WOD: 428 (Tues – 6/28/2016) -Strength: Bench 1RM Re-Test

Strength: Bench 1RM Re-Test
WOD: Partner Wod/AMRAP
One person Rows/other works
15 MIN AMRAP
20 Wall Balls 20/14
15 Dead Lifts 115/75
10 Burpees
5 Ring Dips

CrossFit 623 Daily WOD: 424 (Wed – 6/22/2016) – Split Jerk

Skill: Split Jerk (lock out of arms with no press on the stand)
Strength: C&J 7×1 @90% of 1RM

WOD:
5 MIN AMRAP:
10 Push Press @115/75
15 Box Jumps 24/20
**5 Min Rest** then…
5 MIN AMRAP:
10 Wall Balls 20/14
20 Dubs

CrossFit 623 Daily WOD: 416 (Fri – 6/10/2016) – 25-Min AMRAP

Skill/Warm-up-Pause Squats *3 seconds to bottom position, hold for 3 seconds, and shoot up to the top. Partner people up in 2’s and 3’s and let them warm up this way up until they get to 50%-60% of 4×3

Strength: Front Squat 4×3 @ 90% of 1RM

WOD: 25 Min AMRAP
10 Push Press 95/65 or 65/45
10 Jumping Pull-Ups (wrists must touch bar for proper height)
10 Bulgarian Split Squats
10 Front Squats 95/65 or 65/45

CrossFit 623 Daily WOD: 412 (Mon – 6/6/2016) – “The Chief”

Strength: Push Jerk 1RM TEST or 4×3 @ 90% of your last known 1RM

WOD: “The Chief”
*Complete 5 Rounds of the following:
3 MIN AMRAP
3 Power Cleans 135/95
6 Push-ups
9 Air Squats

*1 minute rest in between rounds

CrossFit 623 Daily WOD: 411 (Fri – 6/2/2016) – Pause Squats

Skill/Warm-up — Pause Squats *3 seconds to bottom position, hold for 3 seconds, and shoot up to the top. Partner people up in 2’s and 3’s and let them warm-up this way up until they get to 50% of 1RM and then let them then go for their 1RM test.

Strength: Front Squat 1RM Test

WOD: 10-MIN AMRAP
30 Double Unders (3:1 Singles)
15 Power Snatches 75/55

CrossFit 623 Daily WOD: 409 (Wed – 6/1/2016) – Burgener Drill

Skill: Burgener Drill
Strength: C&J 1RM Test

WOD: 4 Rounds
3 MIN AMRAP
15 Wall Balls 20/14
Max Power Cleans
-Rest 1min-
RD#1-135/95
RD#2-135/95
RD#3-155/115
RD#4-155/115

CrossFit 623 Daily WOD: 404 (Wed – 5/25/2016) – Snatch 1RM Retest

Strength: Snatch 1RM Retest

WOD: Primus’ “Jackpot”
7-MIN AMRAP
7 Power Cleans 155/105 or 135/85 or 95/65
14 Wall Ball Shots 30/20 or 20/14 or 14/10
21 Double Unders*

CrossFit 623 Daily WOD: 403 (Tue – 5/24/2016) – Deadlift 1RM Retest

Strength: Deadlift 1RM Re-Test

WOD: 15-MIN AMRAP
5 – KB or DB Deadlifts (AHAP)
10 – Russian KB Swings 35/53
15 – Hang Power Cleans 65/95

CrossFit 623 Daily WOD: 398 (Tue – 5/17/2016) – Deadlift 4×3 @ 90% of 1RM

Strength: Deadlift 4X3 @ 90% of 1RM

WOD:
4-Min AMRAP
20 Double Underes
10 Situps
1 Rope Climb
*Rest 3 Minutes
4-Min AMRAP
20 Pistols
10 Cal. Row

CrossFit 623 Daily WOD: 393 (Tue – 5/10/2016) – Deadlift 4×3 @ 90% of 1RM

Strength: Deadlift 4X3 @ 90% of 1RM

WOD:
20 Min. AMRAP
5 Atlas Stone
10 Turkish Get-ups 35/53
5 Tire Flips
25-Meter Barbell Farmers Carry 135/95 or 95/65
5 Snatch Grip DeadLift
200-Meter run

CrossFit 623 Daily WOD: 388 (Tue – 5/3/2016) – Deadlift 1RM Test

Strength: Deadlift 1RM Test

Max Ring Muscle-Ups for 5 MIN. (Notate Score as 12 MU’S)
Scale to Dips and C2B Pullups 3:1 Ratio
then…

WOD:
15 MIN AMRAP
13/10 Cal Row
10 Wall Balls 20/14
10 Situps (GHD)
10 Medball Cleans 20/14

CrossFit 623 Daily WOD: 382 (Mon – 4/25/2016) – Strict Press 1RM Retest

Strength: Strict Press 1RM Retest

WOD: 20-MIN AMRAP

21 – Burpees

15 – Push Jerks *135/95 or 95/65 or 75/45

9 – SDHP *Same weight as above

CrossFit 623 Daily WOD: 379 (Wed – 4/20/2016) – AMRAP 10 Minutes

Strength: Clean and Jerk 7×1 @ 90% of 1RM or more than last week with little to no fails.

WOD: AMRAP 10 Minutes

5 Handstand Pushups

7 Push Jerks (95/65) or (135/95)

9 KBS (53/35) or (70/53)

CrossFit 623 Daily WOD: 372 – Strict Press 4×3 @ 90% of 1RM

Strength: Strict Press 4×3 @ 90% of 1RM

WOD: 25-min AMRAP
10 Box Jumps (24/20) or (24/30)
15 Pushups
10 Front Rack Lunges *in place (95/65) or (135/95)
15 Pushups
10 Front Rack Lunges *in place (95/65) or (135/95)
10 Push Press (95/65) or (135/95)

Scoring: There’s no RX+ here. There’s just what you are capable of doing that day. If someone’s form looks terrible as they are warming up, strongly suggest for them to lower weight for their safety and for the sake of their form.

CrossFit 623 Daily WOD: 309 – 8 MIN AMRAP

Strength/Mobility: Skill: WOD 8 MIN AMRAP 100 Meter Sprint 12 Push Press 95/65 12 Box Jumps 24/20 Scoring: 100 meter Sprint can be done green line to green line. Run counts as 1 rep. Push Press should be Push press not a jerk or strict press. 25 reps per round....

CrossFit 623 Daily WOD: 137 – 20 Min AMRAP

Strength/Mobility: Skill: WOD 20 Min AMRAP 7 Burpees 7 Power Cleans 135/95 Or 155/105 200M Run Extra Work: Cardio Run 1.5 Miles Strength Deadlift 3 – 3 – 3+ @ 70% 80% 90% 3 Sets of 10 Glute Ham Raises 3 Sets of 15 @ Light Weight But Fast...

CrossFit 623 Daily WOD: 318 – 13.5

Strength/Mobility: Skill: WOD 13.5 AMRAP in 4 minutes of Goal: 3 Rounds to move on. MEN – 100# Thruster WOMEN- 65# 15- Thrusters 15-Chest to bar Pull-ups Scoring: – If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. – If 180 reps (6...

CrossFit 623 Daily WOD: 144 – 30 Min AMRAP of

Strength/Mobility: Skill: WOD 30 Min AMRAP of 1000M Row 25 Thrusters 95/65 200M Farmers Carry 53/35 Extra Work: Cardio Row 500 Run 400 X 3 Oly 10 Minute EMOM Hang Power Clean Start light and add 5-10lbs every minute 3 sets of 5 pause power...

CrossFit 623 Daily WOD: 153 – Back Squat 4 – 4 – 4 @ 70%

Strength/Mobility: Skill: WOD Back Squat 4 – 4 – 4 @ 70% 15 Min AMRAP of 7 Hang Power Cleans 115/80 Or 155/105 14 Box Jumps 24/20 Or 30/24 21 Dubs Extra Work: CardioSprint 10 X 100M Rest 1:1 Strength Back Squat 3 – 3 – 3+ @ 70% 80% 90%3 X 10 Weighted Good Mornings3 X...

CrossFit 623 Daily WOD: 161 – Floor Press

Strength/Mobility: Skill: WOD Floor Press 3 – 3 – 3 – 3 Then 15 Min AMRAP of 5 Shoulder 2 Overhead 155/115 Or 185/125 10 Push-Ups Or Ring Dips 15 Toes 2 Bar Or GHD Sit-Ups Extra Work Cardio Sprint 400, 400, 800, 800 Rest 1:1 Strength Deadlift 5 – 3 – 1+ @ 75% 85% 95%...

CrossFit 623 Daily WOD: 116 – Strict Press

Strength/Mobility: Skill: WOD Strict Press 3 – 3 – 2 – 2 – 1 – 1 Then 7 Min AMRAP 1000M Row Rope Climbs with Remaining Time 3 Minute Rest 5 Min AMRAP 500M Row T2B with Remaining Time L&M and H&B Extra Work: 15 Mins of Mobility Work Try to Acquire at least 2...

CrossFit 623 Daily WOD: 97 – 9-minute AMRAP

Strength/Mobility: Skill: WOD 9-minute AMRAP 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap **Score is total reps and heaviest...