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 - Fri, Apr 3
Today - Friday, April 3, 2026
Warm-up
A. Coaches Choice - Dynamic Mobility and/or Movement Prep
OR
A. 1 set:
-10/10/10 x 90/90's (hands behind/hands off ground/chest drop)
-5/5 x slow heel clickers
-10 x alt downward dog to groiner
B. Coaches Choice - Clean Prep Complex
OR
B. 1 set:
-5 x RDL
-5 x hang muscle cleans
-10 x alt. front rack raises
-5 x front squats
-5 x shoulder. press
-5 x OH dips
C. Clean & Jerk Drills/Reps w/ Empty Barbell
Clean & Jerk + Plyo Complex 2.0
Every 3 minutes, for 15 minutes (5 sets):
-3 weighted vertical jumps (hugging wall-ball)
-3 unweighted vertical jumps
-1 clean pull
-1 clean
-1 split jerk
Flower Power
7 minute AMRAP:
10-20-30-40-50...
-double unders
-1-2-3-4-5...
-power cleans (105/155#)
Rx+:
125/185#
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