Workout of the Day

Programmed by: Paleoethics

Friday, August 31th

A post shared by Lance Kelly (@lance_steele) on

RX

Scale as needed

17 Minute AMRAP

10 Box Jumps (24/20)
15 Wall Balls (20/14)
20 Double Unders

Anywhere

17 Minute AMRAP

10 Burpee’s
15 Jump Squats
20 Double unders


Thursday, August 30th

RX

Scale as needed

FOR TIME

50 Hang Power Cleans (115/85)
50ft Handstand Walk

50 Hang Power Snatch (115/85)
50ft Handstand Walk

Anywhere

FOR TIME

30 Wall Walks


Wednesday, August 29th

RX

Scale as needed

CORE KILLER

100 GHD Sit Ups
75 Mountain Climbers (per leg)
50 Toes to Bar
Max Plank Hold

Anywhere

CORE DESTROYER

100 Ab Mat Sit Ups
75 Mountain Climbers
50 Lying Leg Raises
Max Plank Hold


Tuesday, August 28th

RX

Scale as needed

11 MINUTE TIME CAP
3 RFT

10 Muscle Ups
15 Squat Cleans (225/135)
20 Burpee Over Bar

This WOD is Spicy
complete at your own risk!

Anywhere

11 MINUTE TIME CAP
3 RFT

50 Air Squats
50 Push Ups
50 Sit Ups


Monday, August 27th – 364

A post shared by Beth Morris (@beth0692) on


RX

Scale as needed

For Time
30-20-10

Pull Ups
Single Arm Overhead Walking lunge (switch arms halfway)

Anywhere

For Time
30-20-10

Hindu Push Ups
Russian Twists
Jumping Lunges


Sunday, August 26th

RX

Scale as needed

5 Minute AMRAP
5 Bar Facing Burpee’s
5 Deadlifts (225/135)
5 Strict Deficit HSPU (2″)

Rest 2 minutes

5 Minute AMRAP
5 Bar Facing Burpee’s
5 Deadlifts (275/185)
5 Strict Deficit HSPU (4″)

Rest 2 minutes

5 Minute AMRAP
5 Bar Facing Burpee’s
5 Deadlifts (315/225)
5 Strict Deficit HSPU (6″)

Anywhere

15 Minute AMRAP
30 Air Squats
15 Burpee’s
30 Lunges
15 V-Ups (full)
30 Side Lunges


Saturday, August 25th

RX

Scale as needed

3RFT

30 Power Snatch (75/55 lbs)
100 Double unders

Anywhere

3RFT

30 Burpees (without chest touching floor)
100 Double unders


Friday, August 24th

RX

Scale as needed

For Time
1000m Row
75 Double unders

500m Row
50 Wall Balls

500m Row
75 Double Unders

1000m Row

Anywhere

For Time
100 Side Winds
75 Push Ups

50 Mountain Climbers (per leg)
75 Sit Ups

50 Mountain Climbers (per leg)
75 Push Ups

100 Side Winds


Thursday, August 23rd

RX

Scale as needed

10-9-8-7-6-5-4-3-2-1
Clean and Jerks (115/85)
T2B

Anywhere

10-9-8-7-6-5-4-3-2-1
Burpee’s
Lying Leg Raise
Sit Ups


Wednesday, August 22nd

RX

Scale as needed

For Time
60 Box Jumps
60 Wall Balls
60 Pull Ups
60 KBS
60 HSPU
60 Cal Row
60 Double Unders

Anywhere

For Time
60 Tuck Jumps
60 Mountain Climbers (per leg)
60 Push Ups
60 Sit Ups
60 Side Winds
60 High Knee Marches (per leg)
60 Side Lunges


Tuesday, August 21st

RX

Scale as needed

For Time
50 Turkish Get Ups (50/30)

Anywhere

For Time
50 Turkish Get Ups (holding something over head)


Monday, August 20th

RX

Scale as needed

50-40-30-20-10
GHD Sit Up
TTB

Anywhere

50-40-30-20-10
Ab Mat Sit Up
Lying Leg Raise


Sunday, August 19th

A post shared by Remo_Indoor (@remo_indoor) on

RX

Scale as needed

3RFT

1000m Row
21 Thrusters (95/65 lbs)

Anywhere

3RFT

1000m Run
21 Air Squat to Tuck Jumps


Saturday, August 18th – 355


RX

Scale as needed

7RFT
7 Snatch Grip Deadlifts
7 Snatch (95/75)
7 Behind The Neck Snatch Grip Jerks
7 OHS

Anywhere

7RFT
7 Burpees
7 Jumping Lunges (per leg)
7 Hindu Push Ups
7 Tuck Jumps


Friday, August 17th

RX

Scale as needed

For Time
15 Legless Rope Climbs
*Complete 25 Pull Ups every 2 minutes

Anywhere

For Time
300 Air Squats for time
*Complete 10 Burpees every 2 minutes


Thursday, August 16th – 324

RX

Scale as needed

20 Minute AMRAP

5 strict pull ups
7 handstand push ups
12 kettlebell swings

Anywhere

20 Minute AMRAP

10 Handstand Push ups
20 Walking lunge


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Wednesday, August 15th – 323

A post shared by Iv (@iv0007) on

RX

Scale as needed

Strength
15 Minutes to work up to a Heavy Snatch

3RFT
60 Double unders
30 push ups
10 snatches (95/65)

Anywhere

Warmup
15 Minute Jog

3RFT
60 Double unders
30 push ups
10 Burpee


Tuesday, August 14th

A post shared by CrossFit 337 (@crossfit337) on

RX

Scale as needed

For Time
21 deadlifts
42 sit ups
84 double unders

15 deadlifts
30 sit ups
60 double unders

9 deadlifts
18 sit ups
36 double unders

Anywhere

For Time
800m run
30 Pistol squats

600m run
20 Pistol squats

400m run
10 Pistol squats


Monday, August 13th

RX

Scale as needed

2RFT
35 wall balls
25 bar facing burpees
15 back squats
2 minute rest

3 Rounds
30 Hollow rocks
30 mountain climbers

Anywhere

2RFT
50 Air squats
25 Bar facing burpee
15 Jumping Lunges

3 Rounds
30 Hollow rocks
30 mountain climbers


Wednesday, September 12th

A post shared by Paleoethics (@paleoethics) on


RX

Scale as needed

15 Minute AMRAP
55 Double-unders
15 pull-ups/C2B
5 Hang Power Cleans (155/105)

Anywhere

15 Minute AMRAP
55 Double unders
30 Jumping jacks
10 Burpees


Tuesday, September 11th

RX

Scale as needed

10 Minutes of Gymnastics
Handstand/Handstand walk Practice

9 Minute AMRAP
9 toes to bar
7 box jumps
5 burpees

Anywhere

10 Minutes of Gymnastics
Handstand/Handstand walk Practice

9 Minute AMRAP
15’ Handstand walk
7 box jumps
5 burpees


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Monday, September 10th

A post shared by @1raptor2 on

RX

Scale as needed

Strength
*15 Minutes to work up to a max

1 Push Press + 1 Push Jerk + 1 Split Jerk

For Time
50 Strict Press
50 Push ups
2 Minute Plank hold

Anywhere

50 RFT
1 Push up
2 Mountain Climbers
3 Air squats


Sunday, September 9th

RX

Scale as needed

Active Rest Day

Get outdoors and go for a hike

Anywhere

Active Rest Day

Get outdoors and go for a hike


Saturday, September 8th

A post shared by Sofie Bach (@sofiebach) on


RX

Scale as needed

3 Minute EMOM
20 Wallballs

REST 2 MINUTES

3 Minute EMOM
20 Kettlebell swings

REST 2 MINUTES

3 Minute EMOM
20 Wallballs

Anywhere

12 Minute EMOM
Minute 1: 35 Air squats
Minute 2: 20 Push ups


Friday, September 7th


RX

Scale as needed

3RFT
400m run
21 sit ups
7 deadlifts (275/195)

Anywhere

3RFT
400m run
21 Situps
14 Tuck jumps


Thursday, September 6th

RX

Scale as needed

Find a Trail and run it hard!

Anywhere

Find a Trail and run it hard!


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Wednesday, September 5th

A post shared by @drass_fit on

RX

Scale as needed

Partner WOD | For Time

100 Wallballs
80 Box jumps
60 Toes to bar
4x200m Sprints (together)
20 Rope climbs

Anywhere

5RFT

15 L­Pullups
30 Pushups
45 Situps


Tuesday, September 4th

RX

Scale as needed

12 Minute EMOM

Minute 1: 50 Double unders
Minute 2: 18 Kettlebell swings
Minute 3: 18 Push ups
Minute 4: 50 Second plank

Accumulate a 60 Second L-sit hold

Anywhere

12 Minute EMOM

Minute 1: 50 Double unders
Minute 2: 12 Burpees
Minute 3: 18 Push ups
Minute 4: 50 Second plank

Accumulate a 60 Second L-sit hold


Monday, September 3rd

>

RX

Scale as needed

For Time

800m Run
21 Deadlifts

600m Run
15 Deadlifts

400m run
9 Deadlifts

*Use 50%-60% of your current 1 Rep max Deadlift.

Anywhere

For Time

1600m run
Rest 3 min

1200m run
Rest 2 min

800m run
Rest 1 min

400m run


Sunday, September 2nd

A post shared by ASIATEAMBOX (@asiateambox) on

RX

Scale as needed

5RFT

10 Thrusters (95/65)
10 Pull ups

3 Rounds

20 Hollow rocks
20 second Hollow hold
20 Russian twists

Anywhere

5RFT

20 Pistols squats
10 Pull ups

4 Rounds

20 Hollow rocks
20 second hollow hold


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Saturday, September 1st

A post shared by Jovan (@jovan18) on


RX

Scale as needed

5 Rounds for max reps

1:00 max Calorie bike
1:00 Clean and jerk (135/95)
1:00 Burpee
1:00 Rest

Anywhere

7 Rounds for max burpees

1:00 max distance run
1:00 Max burpees
1:00 rest


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