What’s CrossFit WOD?

At Unbound Athletic, our CrossFit WOD (Workout of the Day) program helps clients stay on top of their health and fitness. With a regimen of varied functional movements, performed at high intensities, and in a communal environment, you can significantly increase your strength, conditioning, and overall fitness.

CrossFit is a fantastic community, full of likeminded people who are all interested in fitness, health, and self-fulfilment. Workouts of the Day consist of a wide range of exercises to increase mobility, improve strength, and build upon newly-acquired skills for effective results. If you’re interested in learning more about CrossFit, contact our team in North Lakes today.

How Does It Work?

Simple! Every day there is a new CrossFit workout (unless it’s a rest day). These workouts are specially designed to push you into new realms of fitness, while you make new friends in a supportive environment. With a different focus for each WOD, you’ll experience a range of different exercises over time.

This contributes to CrossFit’s all-over fitness approach. Because the workouts are designed to keep you on your toes, you never know what will happen next! From aerobic exercise, to strength training, to flexibility—CrossFit will introduce you to a world of quality instruction and carefully curated programs that will significantly improve your health and fitness.

Today's Workout

Wednesday
Movement Prep
400M Row | 1200m Bike | 400m Run
into
2 Sets
12m duck walk
6 wall facing squats
20sec Child pose t-spine drill
Strength & Conditioning
Front Squat (5-5-5-5)
60%-70%-75%-75%

Superset with
6 Bent over barbell rows (inc on last week)
Metcon
Metcon (3 Rounds for reps)
4min AMRAP 2min rest x 3

20 D/us
9 Hang power cleans
14 Single arm oh kb lunges
Rx - 50/35, kb 24/16
Int - 40/30, kb 16/12
Sc - 30/20, kb 12/8 front rack

* each rnd start back at the top
Accessories
Metcon
3-4 Sets (for quality)
20sec Ring support bottom
16 Unbroken strict pull ups (use band)
30 sec Sorenson hold (ghd)