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

24/07/2021
Warm-up
2min
bike/row/run/ski
2 Sets
9m Lizard walk
10 Plate scap circle each side
10 Banded lat push downs
4 low ring muscle ups turn throughs / false grip ring rows
Skills
PREREQUISITES FOR MU SKILLS
5 Strict pull-ups
10 Kipping pull-ups
10 TTB
5 CTB pull ups
* make sure you check all these boxes before working on muscle-up skills don't take shortcuts
Metcon (4 Rounds for reps)
Pre fatigue gymnastics

Every 2 min x 4
45sec Calories
Max unbroken TTB set 1 & 3
Max unbroken Ring muscle ups 2 & 4
2 Sets Bike, 2 Sets Rower
* Scored on gymnastic reps each round
* Toes through rings instead of ring muscle-ups
Metcon
Blake (Time)
4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
Accessories
4-5 Sets
45sec sandbag hold
60m Yoke carry (ahap)
30m Sled rope full (2 laps @70%bw)