Workout of the day

CrossFit Workout

  • Push Press 5x3

    Push Press for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

  • Finisher

    3 Rounds of the following Superset:
    -Max Reps Strict Pull-up
    -Max Reps Kipping Pull-up

    Scaling = Band into kipping band OR Band into ring rows.

  • Shoulder Press 5x3

    Shoulder Press for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps

GPP Workout

  • Front squat

    2-2-2-2-2*immediately after each set complete 15/12cals assault bike SPRINT!

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How to read workouts

CrossFit workouts are prescribed in many different variations and movements. Below are a list of common terms and methods that workouts are written.

Workout Acronyms

  • AMRAP:"As many rounds as possible"
  • FOR TIME:"Workout is measured by time it take to complete"
  • METCON:"Metabolic conditioning, typically an interval workout
  • EMOM:"every minute on the minute"
  • CAL:"calories, unit of measure on assault bike workouts, and concept 2 rowing machine workouts"

Hero Workouts

Sometimes you will see a persons name before the workout. Typically this means that the workout is a hero WOD. Often named in honour of a fallen service persons. Hero workouts are used as benchmarks all over the world for CrossFit members to base their own fitness. Hero workouts are often returned to see how you have improved.

example workout

  • For Time:
  • 400m run
  • 40 Toes to bar
  • 40 Vups
  • 40 Sit ups
  • 40 MB seated twists 20lbs (6kg)

1. The first item will state the workout measurement and modal base. (eg. FOR TIME).

2. Followed by the workout movements in order of execution. The movements will have two numbers associated with each movement. The first number is the repetitions for the movement and the last number is the weight (weights in brackets are female member weights).

3. If there are any special requirements for a workout they will be written after this base workout scheme.

Movement Sets

If a workout is strength based it usually does not have a time modal applied. In this case you will see movements with associated sets. The numbers represent the quantity x number of times (eg. 5-5-5-5-5). This example suggests 5 sets of 5 reps for the movement.

If your looking for workout inspiration then visit our WOD archive.