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, May 1
Upcoming - Friday, May 1, 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 - Power Clean & Push Jerk Prep
OR
B. 1 set:
-5 x RDL
-5 x hang muscle cleans
-10 x alt. front rack raises
-5 x front rack dips
-5 x hang power cleans
-5 x shoulder. press
-5 x OH dips
-5 x push jerks
Push Jerk + Plyo (Upper) Complex 1.0
EOMOM x 10 minutes (5 sets):
-10 push press wall-ball shots
*Focusing on using your hips to generate force, & follow through with the arms aggressively.
-3 push jerks (from the rack)
Shook Ones Pt. II
5 rounds, each for time & load:
-10 burpee box jumps (20/24')
-3 TnG power cleans, increasing in weight
*:90 REST between each round.
*Aim to start to power cleans around 70% of 1RM, and only increase if TnG is maintained and mechanics look solid.
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Time for each round. Enter weights for power cleans in scoring section below.