Workout of the Day (WOD)

Stay consistent and push your limits with our daily workouts, delivered straight from Wodify. Check back each day to see what’s programmed and prepare to give it your best.

CrossFit - Wed, Jun 24

Today - Wednesday, June 24, 2026

Warm-up

A. Coaches Choice - Dynamic Mobility and/or Movement Prep
OR
A. 1 set:
-8/8 x wall-assisted half kneeling single leg hip-circles
-8/8 x adductor rocks
-8 x bootstraps w/ thoracic openers

B. Coaches Choice - Activation and/or Drills
OR
B. 2 sets:
-5 x zombie box front squats (1st set empty bar, 2nd set weighted)
-:30 straight arm plank hold

Front Box Squat (At Parallel)

Standing Lateral DB Crunch

Standing tall w/ one dumbbell held in one hand, shift the weighted side of your body as far as you can without lifting your opposite foot, or bending either knees. Goal for this exercise is to stretch through your oblique, and contract back to your starting position. Be sure to complete these with control, and without letting your shoulders roll forwards.

3 x 15/15 reps

Lucky Penny

3 rounds:

A. 1 minute AMRAP:
-5 burpees over bar (lateral)
-5 thrusters (65/95#)
-max reps burpees over bar in remaining time

*1 minute REST

B. 1 minute AMRAP:
-5 thrusters (65/95#)
-5 burpees over bar (lateral)
-max reps thrusters in remaining time (65/95#)

*1 minute REST

Note:
With the short 1 minute AMRAP's, athletes must move quickly on the burpees and barbell. Scale the weight to ensure you can more well and with intensity, and if needed scale the initial set of burpees to 3.

Scored as:
Each 1 minute AMRAP, for total reps (10 reps for burpees & thrusters + additional max reps completed)

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