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: 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