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 - Sat, Oct 24
Today - Saturday, October 24, 2026
Warm-up
Coaches Choice
BROS x DOES Seeding Workout (Solo or Partner) - Part 1
From 0:00-10:00;
OPTION 1 - SOLO
For Time (10 minute time cap):
-10 Wallball Shots
-30 Calorie Row
-12 Burpee Box Jump Overs
-20 Wallball Shots
-20 Calorie Row
-12 Burpee Box Jump Overs
-30 Wallball Shots
-10 Calorie Row
-12 Burpee Box Jump Overs
OPTION 2 - WITH A PARTNER (SPLIT)
For Time (10 minute time cap):
-20 Wallball Shots
-40 Calorie Row
-20 Burpee Box Jump Overs
-30 Wallball Shots
-30 Calorie Row
-20 Burpee Box Jump Overs
-40 Wallball Shots
-20 Calorie Row
-20 Burpee Box Jump Overs
Rx:
14/20# to 9/10'
20/24"
Scored as:
Time to complete, or reps completed at 10 minute mark.
Time to complete, or reps completed at 10 minute mark.
BROS x DOES Seeding Workout - Part 2
From 10:00-20:00;
OPTION 1 - Snatch Complex
10 minutes to work to a 1RM in;
-Max Snatch + Overhead Squat
OPTION 2 - 1RM STO
10 minutes to work to a 1RM shoulder to overhead (any style) taken from the rack
Note:
These lifts can be done with partners, or in larger groups sharing barbells/racks with athletes lifting similar weights to you.
These lifts can be done with partners, or in larger groups sharing barbells/racks with athletes lifting similar weights to you.
Midline Cash-Out - Part 3
From 20:00-30:00;
*3 minute REST, then;
Partner Midline Finisher - 7 minutes:
Min 1: P1 - max reps V-ups/tuck-ups, P2 - max plank hold
Min 2: *Switch & repeat
Min 3: P1 - max reps Russian twists, P2 - max plank hold
Min 4: *Switch & repeat
Min 5: P1 - max reps bicycle sit-ups OR single leg V-ups/tuck-ups, P2 - max plank hold
Min 6: *Switch & repeat
Min 7: P1 - max effort hollow/tuck hold (both partners)
Visiting Auxiliary?
Drop in for a workout and experience our training community first-hand. Reserve your spot and get ready to move.
Be sure to include some sort of barbell prep, followed by some weighted sets, prior to the start of the metcon. This way, athletes are primed and ready to go for Part 2 at the 10 minute mark.