Workout Of the Day
The “Workout of the Day” or WOD is the workout CrossFitters perform on a given day. Find out what today’s workout is below.
If you want to see all our previous WODs click here!
200410
No Gear Option
“Hannah Banana”
AMRAP 18:
10 Toe Raises
20 Alternating Odd Object Snatches
60 Double-Unders
Gear Option
“Hannah Banana”
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
200409
No Gear Option
“Spaceship”
5 Rounds For Time:
20 Chair Step-ups
100 Fast Feet
10 Chair Dips
Gear Option
“Spaceship”
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings
200408
No Gear Option
“Mashed Potatoes”
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd- Object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters
Gear Option
“Mashed Potatoes”
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
200407
No Gear Option
“Double Down”
For Time:
100 Speed Skaters, 50 Sit-Ups, 50 Squat to Jumping Jacks
80 Speed Skaters, 40 Sit-Ups, 40 Squat to Jumping Jacks
60 Speed Skaters, 30 Sit-Ups, 30 Squat to Jumping Jacks
40 Speed Skaters, 20 Sit-Ups, 20 Squat to Jumping Jacks
20 Speed Skaters, 10 Sit-Ups, 10 Squat to Jumping Jacks
Gear Option
“Double Down”
For Time:
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
200604
No Gear Option
“Castaway”
AMRAP 20:
5 Burpees
10 Walking Lunges
15 Mountain Climbers
20 Wall Lying Hand-to-toes
Gear Option
“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
200404
No Gear Option
“Rancy”
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
Gear Option
“Rancy”
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
200403
No Gear Option
“Kalsnew”
4 Rounds For Time:
8 Burpee-to-Targets
16 Plank Shoulder Taps
*OTM- 20 Jumping Jacks
Gear Option
“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB