CrossFit 623 EMOM WODs

Get Your EMOMs Workout-of-the-Day Here!

Check Out Our EMOM WOD Library!

If you’re looking for previous EMOM WODs from CrossFit 623, you’ve found them! Not only will you find our latest EMOMs, but you also have access to hundreds of previous published EMOM 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: 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: 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: 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: 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: 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: 617 (Thurs- 3/30/2017) Skill/Technique: L-Sit on paralettes, dip station or using boxes Try to Hold the L-sit for 20-30 seconds

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

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

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

CrossFit 623 Daily WOD: 564 (Thurs- 1/12/2017) Mobility!

Mobility: Shoulder mobility, but mostly…HAMSTRINGS, CALVES, AND QUADS, and get some abdominal stretches in as well
Skill: Efficiency and how to make progress and scale properly both Ring dips and Pistols
WOD:
10 Min. EMOM
Evens – Pistols (Pick a set that works and doesn’t completely burn out the athlete after the first min.) 10, 12, 14, 16, 18, 20…
Odds – Ring Dips (same as above) 5, 6, 7…
Core: At your own pace
10 Hollow Rocks
20 GHD Sit-ups
30 Toes to Bar (or toes to rig)
40 V-Ups
50 Sit-ups

CrossFit 623 Daily WOD: 555 (Fri- 12/23/2016) 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%
WOD: Open Workout 15.2
RX
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Scaled:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

CrossFit 623 Daily WOD: 537 (Tues- 11/29/2016) -Strength: Bench 1RM Test

Skill: Teach a Close Grip Bench. They can practice while warming up to their bench max.
Strength: Bench 1RM Test
WOD:
12 MIN -EMOM for Total Reps:
1 Minute Wall Balls (30/20 RX)
1 Minute Box Jumps (24/20 RX)
1 Minute Ring Rows
1 Minute Rest
Then Accessory….Crush the legs!
Sled Pushes for 50 meter increments As Heavy As Possible to reach 250 meters total. Rest as needed between sets.

CrossFit 623 Daily WOD: 534 (Wed- 11/23/2016) -Strength: Snatch 1RM Re-Test

Skill/Warm-Up: Split Jerk with PVC, then bar…getting under the bar with speed and catching in a stable position (no wibbly
wobbles with feet or arms)
Strength: Snatch 1RM Re-Test
WOD:
3min EMOM for 15 MIN (5 Rounds)
**IF you fail to complete the EMom in the time allowed lower your reps scheme.
50 Double Unders
10 Thrusters (95/65) (Scale to: 65/45)
10 Toes to Bar (Scale to: knees to belly or knee raises)
100 Meter Farmers Walk (53/35# kbs or dbs) (Scale: any lighter kb or just holding one plate)

CrossFit 623 Daily WOD: 528 (Tues- 11/15/2016) -Strength: Deadlift 4X3 @ 90% 1RM

Strength: Deadlift 4X3 @ 90% 1RM
Skill: Can be done during warm-up…..Teach the Sumo Deadlift.
WOD: 8 Min EMOM. (Partner WOD)
Partner A: Gets 1 minute to do–
5 Burpees over Bar then…
2 Deadlifts, 1 Hang Clean (not power), 1 Shoulder to OH
Partner B: Starts at the next minute and does the same complex.
*While Partner A is working Partner B can add more weight to their bar.

CrossFit 623 Daily WOD: 515 (Thurs- 10/27/2016) -Mobility!

Mobility!

WOD: 24 Min EMOM
Dips on boxes
Wide Grip Strict Pull-ups
Calf raises on raised plate
Diamond Push-ups
Bulgarian Split Squats
Close Grip Chin-ups

CrossFit 623 Daily WOD: 513 (Tues- 10/25/2016) -Strength: Bench 1RM Test

Strength: Bench 1RM Test
WOD: Death by Strongman
Tire Flips (Min.1=1Rep, Min.2=2 reps, Min.3=4 reps, Min.4=6 reps, Min.5=8 reps, Min.6=10 reps, Min.7=12 reps, Min.8=14 reps, Min.9=16 reps)
Atlas Stones (Min.1=1Rep, Min.2=2 reps, Min.3=4 reps, Min.4=6 reps, Min.5=8 reps, Min.6=10 reps, Min.7=12 reps, Min.8=14 reps, Min.9=16 reps)
KB Swings *unbroken* (Min.1=1Rep, Min.2=2 reps, Min.3=4 reps, Min.4=6 reps, Min.5=8 reps, Min.6=10 reps, Min.7=12 reps, Min.8=14 reps, Min.9=16 reps)

CrossFit 623 Daily WOD: 495 (Thurs- 9/29/2016) -Mobility!

Mobility and Skill: Handstand Walks and/or getting invertedWOD: 15 Min EMOM1st Min: 5 Handstand Pushups2nd Min: 10 Calorie Row3rd Min: 15 Situps/GHD’s4th Min: 10 Pistols5th Min: 5 Toes to Bar (Straight legs if possible)

CrossFit 623 Daily WOD: 487 (Mon- 9/19/2016) -Strength: Push Jerk 4×3 @ 90% of last 1 RM

Strength: Push Jerk 4×3 @ 90% of last 1 RM WOD:THRUSTER BUSTEREMOM for 5 minutes:5 Thrusters @ 95/65 or 65/45 or 45/35 , scale further for people who need it.2 minute rest…..EMOM for 5 minutes:5 Thrusters @ 135/95 or 95/65 or 75/552 minute rest…..EMOM for 5 minutes:5 Thrusters @ 155/115 or 135/95 or 95/75

CrossFit 623 Daily WOD: 470 (Thurs- 8/25/2016) -Mobility!

Mobility Skill: Handstand walks. If getting inverted is the issue. Start them at headstands on the wall and progress from there.WOD: 2500 Meter Row For Timethen…..EMOM for 5 min perform the movements below:2 Strict Pull-ups4 Strict Chin-ups6 V-Ups8 Pushups (Deficit for those that need a challenge)

CrossFit 623 Daily WOD: 463 (Tues- 8/16/2016) -Strength: Bench Press 4X3 @ 90% of 1RM or higher than last week

Strength: Bench Press 4X3 @ 90% of 1RM or higher than last weekWOD: 15 MIN Strongman EMOMStation 1: 100 meter Plate Pinch 35’s/25’s or 25’s/15’s–use only black high temp plates.Station 2:75 Ft. Atlas Stone Carry (white line to white line to white line)Station 3:100 Meter Farmers Carry (KB’s or DB’s as Heavy as Possible)Station 4:15 Snatch Grip DL 95/65Station 5:100 meter Waiters Walk. Plate locked out overhead. 45’s/25’s

CrossFit 623 Daily WOD: 445 (Thurs – 7/21/2016) -Mobility!

Mobility!
Skill: Rope Climbs….Teaching proper clamping of feet (different options) and use of knotted rope and KIPPING for Pull-ups!
WOD:
15 MIN. EMOM
Minute 1-Bulgarian Split Squats (20)
MInute 2-Ring Dips (10)
Minute 3-AbMat Situps (20)

CrossFit 623 Daily WOD: 420 (Thu – 6/16/2016) – Mobility 16-Min EMOM

Mobility!

WOD: 16 Minute EMOM
Ring Dips
Wall Balls 20/14 or 30/20
Sit-ups
Pistols

Extra credit: 1000-meter Row or equivalent time doing mobility in weak areas.

CrossFit 623 Daily WOD: 415 (Thu – 6/9/2016) – 6-Min EMOM

Mobility!

WOD: 6 MIN EMOM
Evens-Pistols (Pick a set that works and doesn’t completely burn out the athlete after the first min. 10, 12, 14, 16, 18, 20…
Odds-Ring Dips (same as above) 5, 6, 7…

Endurance: 10-9-8-7-6-5-4-3-2-1
Push-ups
Reverse Sit-ups (shoulders off the ground knees coming to chest. connecting with elbows ,then extending legs out in front)
Glute Bridge (weighted or unweighted)
*Run 200 meters in between each set from 10 to 6
*Run 100 meters in between each set from 5 down (no run at the end)

CrossFit 623 Daily WOD: 410 (Thu – 6/2/2016) – Pistols & Ring Dips

Mobility!
Skill: Pistols and Ring Dips (Talk about the use of bands and when it’s time to cut the umbilical cord.) Sometimes shorter reps being fresh can give an athlete the confidence to break away from those red bands.

WOD: 10 MIN EMOM
Evens – Pistols (Pick a set that works and doesn’t completely burn out the athlete after the first min.) 10, 12, 14, 16, 18, 20…
Odds – Ring Dips (same as above) 5, 6, 7…

CORE: At Your Own Pace
10 Hollow Rocks
20 GHD Sit-ups
30 Toes to Bar (or toes to rig)
40 V-Ups
50 Sit-ups

CrossFit 623 Daily WOD: 400 (Thu – 5/19/2016) – Snatch 7×1 @ 90% of 1RM

Strenth: 10-Min Mobility!!

WOD:
6-Min EMOM
Evens-HSPU’s (scale to DB strict press, negatives, headstands, HSPU’s on box or even pike press)
odds wall balls (emphasize doing big sets)
20-Min Run/Row
400-Meter Run
500-Meter Row

CrossFit 623 Daily WOD: 390 (Thu – 5/5/2016) – 10-Min EMOM

10-MIN EMOM
Evens-Push-Ups sets of 15, 20, 25, 30, (from knees for people who don’t have core stability)
Odds-Wall Balls sets of 15, 20, 25 or 30

WOD:
1-Mile run
2000-Meter Row

CrossFit 623 Daily WOD: 385 (Thu – 4/28/2016) – Mobility 10-Min EMOM

Mobility!!

10-MIN – EMOM
Evens – 7 Ring Dips (10-15 for those who are advanced)
Odds – 10 Unbroken wall balls or more than what the person did last week (15-30 for those who are more advanced)

WOD: Annie
50-40-30-20-10
Double Unders
Sit-ups or GHD Sit-ups if you meet the requirements*

If you can do double unders and don’t have to do single unders in this workout you may choose to challenge yourself with GHD sit-ups. If you cannot do double unders your efforts should be spent learning this skill.

CrossFit 623 Daily WOD: 380 (Thu – 4/21/2016) – Mobility 10:00 EMOM

Mobility!!

WOD: 10:00 EMOM.

Evens: 7 chest-to-bar pull-ups or (10 reps)

Odds: 10 unbroken wall balls or (15 or 20 reps) 20/14… if 15 reps is sill too easy, let them use heavier wall ball.

Then…

Fastest 800-meter run

CrossFit 623 Daily WOD: 109 – 20 Min AMRAP of

Strength/Mobility: Skill: WOD 20 Min AMRAP of L&M Test 400M Run 30 Ab-Mat Sit-Ups 20 Kb Swings 53/35 10 Pull-Ups Extra Work: Row 3K H&B 500 M Row 20 GHD Sit-Ups 10 KB Swings 70/53 3 Rope Climbs Extra Work: 5 X1 Snatch From A Stack of Weights (Just Above...

CrossFit 623 Daily WOD: 278 – 15 min EMOM

Strength/Mobility: Skill: WOD 15 min EMOM 15 Russian Twists 45/25# plates (MIN 1,4,7,10,13) 15 Situps (MIN 2,5,8,11,14) 15 Hollow Rocks (MIN 3,6,9,12,15) THEN… 10 min—To do 1 mile and with remaining time do as many strict chin-ups as possible. Score is reps....

CrossFit 623 Daily WOD: 103 – Front Squat

Strength/Mobility: Skill: WOD Front Squat 4 – 4 – 4 @ 85%, 85%, 90% Then 4 RFT L&M 30 (Steps) Overhead Walking Lunge 95/65 30 Knees-2-Elbows Extra Work: 6 X 400M Sprints Rest 1:1 H&B 16 (Steps) Overhead Walking Lunge 135/95 25 GHD Sit-Ups Extra Work: EMOM...

CrossFit 623 Daily WOD: 269 – EMOM for 18 minutes

Strength/Mobility: Skill: WOD EMOM for 18 minutes 10 Backsquat from the rack (BW) (MIN: 1,4,7,10,13,16) 10 Deadlift (BW) (MIN: 2,5,8,11,14,17) 25 meter Sled Push (4 plates/2 plates) (MIN 3: 3,6,9,12,15,18) Scoring: Luke, is working to complete reps in allotted amount...

CrossFit 623 Daily WOD: 99 – Max L-Sit Hold (Rings) in 2 Attempts

Strength/Mobility: Skill: WOD Max L-Sit Hold (Rings) in 2 Attempts 4RFT Lean and Mean 100M Farmers Carry 53/35 20 V-Ups 10 Hang Power Cleans 135/95 Extra Work: 5K Row Hulk and Bulk 100M Farmers Carry 75/53 6 Hang Power Cleans 185/125 20 GHD Sit-Ups Extra Work: Find 3...

CrossFit 623 Daily WOD: 257 – 30Min-EMOM

Strength/Mobility: Skill: WOD 30Min-EMOM 15 DB Snatch (AHAP) 100 meter sprint 15 HSPU 100 meter sprint 15 Russian KB Swing (AHAP) Scaled: 10 reps Scoring: Every minute He-Man must complete the designated exercise (15 DB Snatches) before resting and moving on to the...

CrossFit 623 Daily WOD: 98 – Back Squat

Strength/Mobility: Skill: WOD Back Squat 4 – 4 – 4 @ 85%, 85%, 90% Lean and Mean 10 RFT of: 8 Goblet Squats 53/35 10 HR Push-Ups 100M Sprint Extra Work: 3 X 800M Sprints with 2 Minutes Rest Btwn Each Set *No More Than 15 sec Split Differences Btwn Sets or Receive 50...

CrossFit 623 Daily WOD: 223 – EMOM for 14 min

Strength/Mobility: Skill: WOD EMOM for 14 min Min 1: 20 Goblet squats 53/35 RX+70 Min 2: 20m KB Walking lunge Min 3: 20 KB straight leg sit-ups Min 4: 20 Russians KB Swings Min 5: 20 KB Straight leg sit-ups Min 6: 20 M walking lunge Min 7: 20 Gobblet Squats...

CrossFit 623 Daily WOD: 154 – For Time

Strength/Mobility: Skill: WOD For Time 400M Run 20 Shoulder 2 Overhead 75/55 Or 95/65 20 Lateral Jumps (Width of Plates on the Bar) 20 Abmat Sit-Ups Or GHD Sit-Ups 300M Run 20 Shoulder 2 Overhead 75/55 Or 95/65 20 Lateral Jumps (Width of Plates on the Bar) 20 Abmat...

CrossFit 623 Daily WOD: 94 – Complete For Time

Strength/Mobility: Skill: WOD Complete For Time 10 Mins to Work On Pull-Ups (If you don’t have kipping work kipping, if you don’t have strict work strict, if you have strict find 1RM weighted pull-up) 750M Row 50 Pull-Ups or C2B 50 Burpees or Burpee to 6” target above...

CrossFit 623 Daily WOD: 92 – 800M Run Max Effort

Strength/Mobility: Skill: WOD 800M Run Max Effort 15 Min AMRAP of: 1 Ground 2 Overhead 155/105 or 205/125 1 Rnd of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats) 2 Ground 2 Overhead 155/105 or 205/125 1 Rnd of Cindy 3 Ground 2 Overhead 155/105 or 205/125 1 Rnd of Cindy...

CrossFit 623 Daily WOD: 146 – 15 Min EMOM

Strength/Mobility: Skill: WOD 15 Min EMOM Minute 1: 30 Sec Handstand Hold Or Handstand Walks Minute 2: 30 Sec Plank Hold (Elbows) Minute 3: 10 Hollow Body Rocks Extra Work: 20 Mins of Strecthing 5K...

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: 84 – Power Clean + Thruster

Strength/Mobility: Skill: WOD Power Clean + Thruster 3 – 3 – 3 – 3 Then EMOM For 16 Mins Alternating Movements of: 6 C2B 9 HR Push-Ups 12 Wall- Balls 20/14 15 Hollow Rocks OR 3 – 5 Muscle Ups (Rings) 5 – 8 Deficit HSPU 12 Pistols (Alternating) 15 GHD Sit-Ups ***Extra...

CrossFit 623 Daily WOD: 143 – EMOM for 10 Mins

Strength/Mobility: Skill: WOD EMOM for 10 Mins 3 Push Press Then 12 Min AMRAP of 5 HSPU Or Strict HSPU 5 Squat Cleans 155/105 Or 185/125 Extra Work: Cardio Sprint 4 X 400M Rest 1:1 Strength Back Squat 5 – 5 – 5 @ 40% 50% 60% 3 x 10 Banded Good Mornings 3 x 8 Glute-Ham...

CrossFit 623 Daily WOD: 141 – Kipping

Strength/Mobility: Skill: WOD Kipping “Goat Day” 16 Min EMOM Even: Goat 1 Odd: Goat 2 Extra Work: 20 Mins of Stretching Acquire 10 Mins @ the Bottom of a...

CrossFit 623 Daily WOD: 138 – EMOM for 10 Mins

Strength/Mobility: Skill: WOD EMOM for 10 Mins 2 Deadlifts @ 70% Then “DT” 5 RFT 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 *15 Min Time Cap* Extra Work: Sprint 400, 400, 800, 800, 200, 200 Rest 1:1 Strength Back Squat 5 – 3 – 1+ @ 75% 85%...

CrossFit 623 Daily WOD: 139 – For Time

Strength/Mobility: Skill: WOD For Time Teams of 2 100M Run 10 Burpee Box Jump Overs 24/20 200M Run 10 Burpee Box Jump Overs 24/20 20 Front Squats 115/75 300M Run 10 Burpee Box Jump Overs 24/20 20 Front Squats 115/75 30 GHD Sit-Ups 400M Run 10 Burpee Box Jump Overs...

CrossFit 623 Daily WOD: 133 – EMOM for 10 Mins

Strength/Mobility: Skill: WOD EMOM for 10 Mins 3 Push Jerks Then 12 Min AMRAP 5 HSPU Or Strict HSPU 10 HR Push Ups 10 Push Jerks 95/65 Or 135/95 Extra Work: Sprint 200, 200, 400, 400, 200, 200 Rest 1:1 Strength Back Squat 3 – 3 – 3+ @ 70% 80% 90% 3 Sets of 10...

CrossFit 623 Daily WOD: 134 – Teams of two, 2 Rounds For Time

Strength/Mobility: Skill: WOD Teams of two, 2 Rounds For Time 40 Wallballs 20/14 400M Run 40 Box Jumps 400M Run 40 Deadlifts 185/125 400M Run *1 Partner Works At A Time, But The Run Is Completed Together* Extra Work: Cardio Row 500, Run 400, Row 1000, Run 800 For Time...

CrossFit 623 Daily WOD: 128 – EMOM for 10 Mins

Strength/Mobility: Skill: WOD EMOM for 10 Mins 2 Deadlifts @ 60% (Touch-N-Go) Then “Rankel” 20 Min AMRAP of 6 Deadlifts 225/155 7 Burpee Pull-Ups 10 KB Swings 70/53 200M Run Extra Work: Cardio Sprint 100, 100, 100, 400, 400, 400, 200, 200, 200 Rest As Needed Max...

CrossFit 623 Daily WOD: 131 – “Goat Day”

Strength/Mobility: Skill: WOD “Goat Day” EMOM for 20 Minutes Odd Minute: Goat 1 Even Minute Goat 2 *A goat is a movement/skill you think is a weakness and would like extra work on* **You pick the movements, load, and reps** Post movements and total reps/weight for...

CrossFit 623 Daily WOD: 129 – 5 RFT

Strength/Mobility: Skill: WOD 5 RFT 20 Wallballs 20/14 Or 30/20 20 Ring Dips 20 Box Jumps 24/20 Or 30/24 20 Cal Row Rest 1 Minute Extra Work: Cardio Row 1500, 1500, 750, 750, 250, 250 Rest 2 Mins Btwn Each Oly Full Snatch Pause @ Position 2 Find Max 10 Min EMOM Power...

CrossFit 623 Daily WOD: 308 – Death by Burpees

Strength/Mobility: Skill: WOD Death by Burpees *Athletes must count for someone else after they get out. So if someone is out on round 11 then they would sit down and count someone else’s rep. EMOM for 12 mins Even 10 hollow rocks Odd 10 super...

CrossFit 623 Daily WOD: 124 – “Super Troopers”

Strength/Mobility: Skill: WOD “Super Troopers” 1 RFT of 30 Pull-Ups 50 Sit-Ups 70 Dubs Immediately Followed By 2 RFT of 20 Pull-Ups 40 Sit-Ups 60 Dubs Immediately Followed By 3 RFT of 10 Pull-Ups 20 Sit-Ups 40 Dubs **Score is total time EXTRA WORK Cardio Row 250, 250,...

CrossFit 623 Daily WOD: 119 – For Time

Strength/Mobility: Skill: WOD For Time 15 – 12 – 9 – 6 – 3 Power Snatch 95/65 Rx Rx+ 115/80 Burpee Box Jump Over 24/20 Extra Work: Cardio 4 x 500M Rows (Max Efforts) Rest As Needed Btwn Efforts Oly Complex 3 Position Snatch (floor, hang, power position) + OHS Find Max...

CrossFit 623 Daily WOD: 193 – Invictesque

Strength/Mobility: Skill: WOD Invictesque 30 min. EMOM Min 1: 8 Box Jump Overs 24”/20” Min 2: 20 Unbroken Double Unders/ 40 Unbroken Singles Min 3: 8 Alt Pistols (4 per...

CrossFit 623 Daily WOD: 118 – 15 Mins to Find 1RM Back Squat

Strength/Mobility: Skill: WOD 15 Mins to Find 1RM Back Squat EMOM for 15 Mins Minute 1: 30 Seconds of Max 10 Meter Shuffle Minute 2: 30 Seconds of Max Double Unders Minute 3: 30 Seconds of Max Cal Row Extra Work: Cardio 10, 100M Sprints Rest 1 Minute Betwn Sets...

CrossFit 623 Daily WOD: 189 – Cardio Sandwich

Strength/Mobility: Skill: WOD Cardio Sandwich 21 Min. EMOM Min 1: 100m Sprint Min 2: 4 OHS 135/95 (From the floor) Min 3: 8 Cal Row (Review and check all athletes form before OK-ing any added...

CrossFit 623 Daily WOD: 114 – 12 Mins of Muscle Up Work

Strength/Mobility: Skill: WOD 12 Mins of Muscle Up Work For Time L&M 100 Dubs 15 Pull-Ups 80 Dubs 12 Pull-Ups 60 Dubs 9 Pull-Ups 40 Dubs 6 Pull-Ups 20 Dubs 3 Pull-Ups Extra Work: Row Sprints 1K, 1K, 500, 500, 250, 250 Rest Long Enough For Max Efforts H&B 100...