Thank You for Signing Up for the CrossFit 623 Daily WOD!

Please Take a Moment to View Our Latest WODs Below

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: 779 (Mon-11/20/2017) Strength: 1RM Clean & Jerk or 5×1 @ 95%

Strength: 1RM Clean & Jerk or 5×1 @ 95%

WOD: DB Fran
21-15-9
Thrusters 50/35
Pull- Ups

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