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 - Tue, Jul 14
Today - Tuesday, July 14, 2026
Warm-up
A. Coaches Choice - Dynamic Mobility and/or Movement Prep
OR
A. 1 set:
-10 x alternating groiners
-5/5 x world's greatest stretch (from long lunge)
-5 x bootstraps w/ thor. openers
B. Coaches Choice Activation
OR
B. 1 set, w/ an empty barbell:
-7 x deadlifts
-7 x muscle cleans
-7/7 x front rack openers
-7 x front squats
C. Coaches Choice Drills
OR
C. 1 set:
-2-3 x clean pulls, from POS 1 (high hang)
-2-3 x cleans, from POS 1 (high hang)
-2-3 x clean pulls, from POS 2 (knee)
-2-3 x cleans, from POS 2 (knee)
-2-3 x clean pulls, from POS 3 (mid-shin/set-up)
-2-3 x cleans, from POS 3 (mid-shin/set-up)
Ciao
20 minute AMRAP:
-800m run
-800/1000m row
-40 box jump overs (20/24")
-600m run
-600/750m row
-30 box jump overs (20/24")
-400m run
-400/500m row
-20 box jump overs (20/24")
-200m run
-200/250m row
-10 box jump overs (20/24")
Visiting Auxiliary?
Drop in for a workout and experience our training community first-hand. Reserve your spot and get ready to move.
Get as far as you can in the 20 minutes. Estimate is quicker athletes will finish the 400m run, and part of the 400/500m row.
Scored as:
Total rounds + reps completed.
Each run + row + BJO is 1 round. For additional reps, every 10m run/row = 1 rep.