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 15
Upcoming - Friday, May 15, 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
She Ain't Heavy
EMOM x 24 minutes (6 rounds):
1. 60 double unders
2. 18 wall-ball shots (14/20# to 9/10')
3. 1 clean & jerk (any style), increasing in weight
4. REST
Visiting Auxiliary?
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Clean & jerk weights hit in each round.
Don't forget to enter your top weight to the “clean and jerk” below under the “scoring” section.