Daily WOD

Altius Fitness and Nutrition – Group Fitness

Warm-up

Warm-up (No Measure)

2 ROUNDS (6:00 CAP)

100m Run

10 Good Mornings

10 Reverse Lunges

10 Slam Balls

10 Groiners

Strength

Deadlift (7-7-7-7-7-7)

6 SETS ON A 12:00 CLOCK…

7 Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

30 Slam Balls (20/10)

21 Deadlifts (135/95)|(95/65)

400m Run

20 Slam Balls

15 Deadlifts

200m Run

10 Slam Balls

9 Deadlifts

(Score is Time)

Altius Fitness and Nutrition – Group Fitness

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Step-ups

MIN 2 – :45 Up-Downs

MIN 3 – :45 Scap Push-ups

MIN 4 – :45 Mountain Climbers

MIN 5 – :45 Burpees

Strength

Shoulder Press (7-7-7-7-7-7)

6 SETS ON A 12:00 CLOCK…

7 Strict Press

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

10 Strict Press (65/45)|(45/35)

12 Up-Down Box Jump Over (24/20)

10 Strict Press

(Score is Each Set for Time)

Altius Fitness and Nutrition – Group Fitness

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders

8/6 Cal Bike

50’ Bear Crawl

Strength

Hang Power Clean (3-3-3-3-3-3-3-3)

EMOM x 8 MINUTES

3 Hang Power Cleans

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

50 Double Unders

15/12 Cal Bike

10 Hang Power Clean (115/75)|(95/65)

(Score is Time)

Altius Fitness and Nutrition – Group Fitness

Warm-up

Warm-up (No Measure)

1 ROUND

30 Mountain Climbers

20 Tuck-ups

10 Lunge + Twist

Into…

1 ROUND

30 Mountain Climbers

10 Kang Squats

10 Tempo Air Squats (2211)

Into…

1 ROUND

30 Mountain Climbers

10 Good Mornings

5 Narrow Stance Air Squats

5/5 Staggered Air Squats*

5 Wide Air Squats

5 Air Squats

Strength

Back Squat (7-7-7-7-7-7)

6 SETS ON A 12:00 CLOCK…

7 Back Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Front Squats (135/95)|(95/65)

14 Wall Balls (20/14)|(14/10)

21 Sit-ups

(Score is Rounds + Reps)

Altius Fitness and Nutrition – Group Fitness

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run

MIN 2 – :45 Up-Downs

MIN 3 – 150m Run

MIN 4 – :45 Burpees

MIN 5 – 200m Run

MIN 6 – :45 Fast Burpees

Strength

Bench Press (7-7-7-7-7-7)

6 SETS ON A 12:00 CLOCK…

7 Bench Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Burpees

(Score is No Measure)

Altius Fitness and Nutrition – CrossFit

Warm-up

Warm-up (No Measure)

2-3 SETS (5 MINUTE CAP)

5 Inchworm + Push-up

10 Scap Pull Downs w/ Band

10 DB Sumo Deadlift

10 Kip Swings

Strength

Metcon (Weight)

2 SETS

10 Single DB OH Tricep Extension

15 Slow Banded Lat Pull-downs

20 Alt. DB Curls

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 3:00 RUNNING CLOCK…

200m Run

20 Alt. DB Snatch (35/25)|(25/15)

Max Toes to Bar in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Reps)

CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 DB Strict Press

10 Sit-ups

20 Single Unders

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 DB Strict Press

10 Sit-ups

20 Single Unders

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (1111)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS

50 Double Unders

10 Push Press (115/75)|(95/65)

Into…

100 Sit-ups

Into…

3 ROUNDS

50 Double Unders

10 Push Press

(Score is Time)

CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Bike (increase the pace every round)

3/3 Turkish Sit-Ups*

:30 Tuck/Deadbug Hold

3/3 Single Arm Bent Over DB Rows

Strength

Metcon (Weight)

3 SETS FOR QUALITY

2/2 DB or KB Turkish Get-ups

8/8 KB or DB Single Arm Supported Bent Over Row

14 Slow Deadbugs

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

5 SETS

15/12 Cal Bike

20 Sit-ups

-Rest 1:30 b/t Sets-

(Score is Time)

CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (5:00 CAP)

12 Step-ups

100m Run

12 DB Deadlifts

12 Ring Rows

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :40 DB Goblet Box Step-ups

MIN 2 – :40 DB Pull-Overs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

10 DB Hang Power Cleans (35/25)|(25/15)

10 Box Jumps (24/20)

(Score is Rounds + Reps)

CrossFit Altius – CrossFit

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1 – :40 Single Unders

MIN 2 – :40 Scap Push-ups

MIN 3 – :40 Single Unders

MIN 4 – :40 Push-ups

MIN 5 – :40 Single Unders

MIN 6 – :40 Wall Ball Front Squats

Strength

Bench Press (5-5-5)

5-5-5

Tempo Bench Press (2111)

(Score is Weight)

Workout

Metcon (No Measure)

AMRAP x 6 MINUTES

30 Double Unders

15 Wall Balls (20/14)|(14/12)

7 Hand Release Push-ups

-1:00 Rest-

AMRAP x 6 MINUTES

30 Double Unders

15 Wall Balls

7 Hand Release Push-ups

(Score is Rounds + Reps)