WOD
Today’s WOD
Each day a new WOD is posted and it’s part of a complete program designed to improve your strength and conditioning.
View today’s WOD for each class below and we look forward to seeing you at the gym.
QuickFit WOD, June 2, 2020
6/2/20 – QuickFit
Metcon (Time)
4 Rounds
15/10 Cal Bike / Row (As Fast As Possible)
Directly into…
15 Double DB Front Squats (50s/35s)
Directly into…
30 Cyclist Squats (As Fast As Possible)
Rest 1:30 B/T Rounds
15/10 Cal Bike / Row (As Fast As Possible)
Directly into…
15 Double DB Front Squats (50s/35s)
Directly into…
30 Cyclist Squats (As Fast As Possible)
Rest 1:30 B/T Rounds
QuickFit WOD, June 3, 2020
6/3/20 – QuickFit
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3 Min. AMRAP
2 DB Devil’s Press (50s/35s)
5 Pull Ups
20 Double Unders
Rest 1 Min B/T Rounds
3 Min. AMRAP
2 DB Devil’s Press (50s/35s)
5 Pull Ups
20 Double Unders
Rest 1 Min B/T Rounds
*Pick up where you left off*
QuickFit WOD, June 4, 2020
6/4/20 – QuickFit
Metcon (Time)
10 Rounds
10 DB Straight Leg Deadlifts
10 DB Bicep Curls
10 DB Strict Press
Rest 1 Min B/T Rounds
10 DB Straight Leg Deadlifts
10 DB Bicep Curls
10 DB Strict Press
Rest 1 Min B/T Rounds
QuickFit WOD, June 6, 2020
6/6/20 – QuickFit
Metcon (Time)
Bicep Explosion
4 Rounds
10 Single Arm DB Hammer Curls / Side
10 Barbell Curls
10 DB Isolation Curls / Side
AMRAP of Banded Curls
Rest 1:30 B/T Rounds
QuickFit WOD, June 5, 2020
6/5/20 – QuickFit
Metcon (Time)
For Time
100 Russian KBS (53/35)
80 KB Box Step Overs (24/20 ; 53/35)
60 Burpees
40 KB Shoulder To Overhead (53/35) *Switch hands every 5 reps*
20 Alt KB Squat Cleans (53/35)
100 Russian KBS (53/35)
80 KB Box Step Overs (24/20 ; 53/35)
60 Burpees
40 KB Shoulder To Overhead (53/35) *Switch hands every 5 reps*
20 Alt KB Squat Cleans (53/35)
QuickFit WOD, June 1, 2020
6/1/20 – QuickFit
Metcon (Time)
For Time
40 Double DB Deadlifts (50s/35s)
40 Toe To Bar
40 DB Floor Press (50s/35s)
40 Double DB Deadlifts (50s/35s)
40 Toe To Bar
40 DB Floor Press (50s/35s)
Rest 2 Min.
30 Double DB Deadlifts (50s/35s)
30 Toe To Bar
30 DB Floor Press (50s/35s)
Rest 1 Min.
20 Double DB Deadlifts (50s/35s)
20 Toe To Bar
20 DB Floor Press (50s/35s)
Rest 30 Sec.
10 Double DB Deadlifts (50s/35s)
10 Toe To Bar
10 DB Floor Press (50s/35s)
CrossFit WOD, June 5, 2020
6/5/20 FIT60
Metcon (Time)
"Widow Maker"
8 Rounds
10 KB OH Squats
10 Russian KBS
10 Body weight Lunges
8 Rounds
10 KB OH Squats
10 Russian KBS
10 Body weight Lunges
*KB Front Squats as a substitution for OH squats if needed
CrossFit WOD, June 6, 2020
6/6/20 FIT60
Riggs (Time)
10 Rounds:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups
