Daily Programming

WORKOUT OF THE DAY

Our programming is designed to build well-rounded athletes. Each day targets different energy systems and movement patterns.

Week of January 6, 2025

Only the supplied sample week is available; earlier and later programming is not connected.

Monday Jan 6 Sample WOD
Sample WOD
For Time Rx
FRAN

Classic CrossFit benchmark workout. Push your limits.

21-15-9

Movements

  • 21-15-9 Thrusters (95/65 lb)
  • 21-15-9 Pull-ups
Tuesday Jan 7
EMOM Intermediate
HEAVY DAY

Build strength with this barbell complex.

20 min

Movements

  • Every 2 min x 10 rounds
  • 2 Power Cleans
  • 2 Front Squats
  • 2 Push Jerks
Wednesday Jan 8
AMRAP Intermediate
CINDYS COUSIN

Gymnastics-focused metabolic conditioning.

20 min

Movements

  • 5 Handstand Push-ups
  • 10 Pistols (alternating)
  • 15 Pull-ups
Thursday Jan 9
For Time Advanced
THE GRIND

Long chipper testing all domains.

25-30 min

Movements

  • 50 Cal Row
  • 40 Box Jumps (24/20)
  • 30 Deadlifts (225/155)
  • 20 Bar Muscle-ups
  • 10 Squat Snatches (135/95)
Friday Jan 10
AMRAP Beginner
FRIDAY BURN

Quick and spicy to end the week.

12 min

Movements

  • 200m Run
  • 15 KB Swings (53/35)
  • 10 Burpees
Saturday Jan 11
Hero WOD Advanced
MURPH

In honor of Navy Lieutenant Michael Murphy.

45-60 min

Movements

  • 1 Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 Mile Run
Sunday Jan 12
EMOM Beginner
ACTIVE RECOVERY

Light work to promote recovery.

30 min

Movements

  • Min 1: 10 Cal Bike
  • Min 2: 10 Ring Rows
  • Min 3: 10 Air Squats
  • Min 4: 30s Plank Hold
  • Min 5: Rest
Test Your Fitness

BENCHMARK WODS

Track your progress with these classic CrossFit benchmarks. Box records shown below.

FRAN

Thrusters/Pull-ups

21-15-9
Record: 1:53

GRACE

30 Clean & Jerks

For Time
Record: 1:12

HELEN

Run/Swings/Pull-ups

3 Rounds
Record: 7:42

DIANE

Deadlifts/HSPU

21-15-9
Record: 2:15

ELIZABETH

Cleans/Ring Dips

21-15-9
Record: 2:45

JACKIE

Row/Thrusters/Pull-ups

For Time
Record: 5:22

READY TO WOD?

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