Workout of the Day – WOD

WOD

Workout of the day at Citalfort Gym

Our latest WOD is posted here every day! Check our WOD section daily to find out more and push your limits!

WOD Team of 2 5 Rounds: 100 Double-Unders 40 Wall Ball 20/14 40 Toes to Bar 40 Alternating DB Snatch 50/35 *only one person can work at a time....

WOD 14 min EMOM: odd min: 12/9 Cal Bike even min: 20 Box Jumps 24/20 Rest 2 min 14 min EMOM: odd min: 12 Hang Power Cleans 135/95 even min: 12 Lateral Burpees Over Bar...

Back Squat Every 2 min for 12 min 5 Reps @80 – 85% WOD For time: 9 – 15 – 21 – 27 Pull Ups Deadlifts 185/125...

Push Press 15 min Clock: 5 min EMOM: 8 Reps 5 min EMOM: 4 Reps 5 min EMOM: 2 Reps WOD 12 min AMRAP: 30 1 Arm Hang DB Power Cleans 50/35 30 Push Ups 30 Abmat Sit Ups...

WOD For time: 100 Double-Unders then 30 – 24 – 20 – 16 – 12 – 8 – 4 Alternating Pistol Squats Power Snatch 95/65 then 100 Double-Unders *Time Cap: 30 mins...

Strength 12 min EMOM: even min: 6 Strict Chin Ups odd min: 6 Strict Pull Ups WOD 7 Rounds: 7 Hang Power Cleans 155/105 14 V-Ups Time Cap: 14 mins...

WOD Team of 2 3 Rounds: 2 min AMRAP: Cal Ski Rest 1 min 2 min AMRAP: Ring Dips Rest 1 min 2 min AMRAP: Cal Assault Bike Rest 1 min 2 min AMRAP: KB Squat Clean 24/16kg (1 KB Only) Rest 1 min *only......

WOD Every 2 min for 30 min 0 – 2 min: 30/20 Cal Row 2 – 4 min: 30 KB Swings 24/16kg 4 – 6 min: 20 Burpees...

WOD 5 min AMRAP: 27 Toes to Bar 27 Box Jumps 24/20 27 Deadlifts 135/95 Rest 3 min 5 min AMRAP: 21 Toes to Bar 21 Box Jumps 24/20 21 Deadlifts 185/125 Rest 3 min 5 min AMRAP: 15 Toes to Bar 15 Box Jumps......

Squat Clean and Jerk 7 sets of: 2 Squat Cleans + 1 Jerk (Split or Push) WOD For time: 30 Power Cleans 30 Front Squats 30 Shoulder to Overhead RX = 135/95...

WOD For time: 10 – 20 – 30 Deadlifts 225/155 Pull ups into 60 Alternating DB Snatch 50/35 into 10 – 20 – 30 Alternating KB Box Steps Ups 24/20 (use 1 KB 24/16kg) Cal Assault Bike into 60 Alternating DB Snatch 50/35...

Overhead Press Strict Press: 5 sets x 3 reps Push Press: 3 sets x 5 reps WOD 4 Rounds: 30 Alternating Hang DB Clean and Jerk 50/35 30 DB Goblet Squats 50/35...

WOD Team of 2: 12 min AMRAP 20 Cal Ski 30 Toes to Bar Rest 2 min 12 min AMRAP: 20 Hang Power Cleans 135/95 30 Bar Facing Burpees Rest 2 min 12 min AMRAP: 20 KB Swings 32/24kg 30 Box Jumps Over 24/20 *only......

Sumo Deadlift 8 sets x 3 reps WOD Every 2 min for 16 min: 0 – 2 min: 30/20 Cal Row 2 – 4 min: 40 Push Ups...

WOD 10 Rounds: 40 Double-Unders 12 Wall Ball 20/14 Back Squat 5 sets x 4 reps @75-80%...

Squat Snatch 6 sets of: 1 Squat Snatch + 1 hang Squat Snatch + 1 Overhead Squat WOD 20 Power Snatch 95/65 80 Pull Ups 20 Power Snatch...

WOD For time: 1000m Row 50 Hang Power Cleans 135/95 Rest 3 min, then For time: 200 Double-Unders 50 C2B Pull ups Rest 3 min, then For time: 50 Alternating DB Snatch 50/35 50 KB Swings 24/16kg...

Front Squat 10 min EMOM: 3 Reps @70% WOD 15 min AMRAP: 45 Air Squats 30 Abmat Sit ups 15 Deadlifts 275/185...

WOD 3 Rounds: 21 Hand Stand Push Ups 42 Box Jumps Over 24/20 Rest 5 min, then For time: 30/20 Cal Assault Bike 60 Hang Power Snatch 75/55...

WOD “Happy New Year” For time: 1 Squat Snatch 2 Squat Cleans 3 Squat Snatches 4 Squat Cleans 5 Squat Snatches 6 Toes to Bar 7 Strict Pull Ups 8 Front Squats 9 Clean and Jerks 10 Power Snatch 11 Power Cleans 12 Front Rack......

Deadlift Build up to a Heavy 10 Reps (touch and go) WOD Every 2 min for 16 min: 0 – 2 min: 25/18 Cal Assault Bike 2 – 4 min: 30 Wall Ball 20/14 4 – 6 min: 30/20 Cal Row 6 – 8 min:......

WOD For time: 3 Rounds of: 27 Push Ups 27 KB Swings then 2 Rounds of: 21 Wall Ball 20/14 21 Alternating DB Snatch 50/35 then 1 Round of: 15 Bar Facing Burpees 15 Overhead Squats 115/80...

Clean and Jerk 10 min EMOM: 1 Power Clean + 1 Squat Clean + 1 Jerk WOD 3 Rounds: 20 Deadlifts 155/105 60 Double-Unders 20 Toes to Bar 60 Double-Unders...

WOD 24 min EMOM: min 1: 15/12 Cal Row min 2: 20 Box Jumps Over 24/20 min 3: 25 Abmat Sit Ups...

WOD “12 Days of Christmas” 1 Power Snatch 2 Bar Muscle Ups (C2B Pull Ups) 3 Thrusters 4 Sumo Deadlift High Pull 5 Toes to Bar 6 Push Jerk 7 Hang Power Cleans 8 Deadlifts 9 Burpees 10 Strict Pull Ups 11 Back Squats 12......

Front Squat 12 min EMOM: 3 Reps @60-65% WOD 3 Rounds: 100 Double-Unders 50 KB Swings 24/16kg...

WOD For time: 25 – 20 – 15 – 10 – 5 Cal Row Thrusters 95/65 -Then- 25 – 20 – 15 – 10 – 5 C2B Pull Ups Wall Ball 20/14...

Back Squat 7 Sets x 4 Reps @65-70% WOD 4 Rounds: 40 Air Squats 10 Power Cleans 135/95...

Team of 2 3 Rounds: 100 Double-Unders 50 Push Ups 100 Double-Unders 50 Alternating DB Snatch 50/35 100 Double-Unders 50 Toes to Bar *Only one person can work at a time. RX+ = 70/50 lbs DB...

WOD 42 min Clock: 7 Rounds: 1 min On / 1 min Off Cal Ski Erg then 7 Rounds: 1 min On / 1 min Off Cal Assault Bike then 7 Rounds: 1 min On / 1 min Off Cal Row...

WOD For time: 50 Pull Ups 10 Clean and Jerk 50 Box Jumps 30/24 10 Clean and Jerk 50 V-Ups 10 Clean and Jerk 50 V-Ups 10 Clean and Jerk 50 Box Jumps 30/24 10 Clean and Jerk 50 Pull Ups RX = 135/95 RX+......

Leg Stamina 15 min EMOM: Min 1: 12 Barbell Stiff Leg Deadlifts (choose own weight) Min 2: 16 Alternating DB Lunges 50’s/35’s Min 3: 24 Air Squats WOD 3 Rounds: 12 Burpees 12 Deadlifts 9 Burpees 9 Deadlifts 6 Burpees 6 Deadlifts RX = 155/105......

WOD Every 3 min for 24 min: 50 Double-Unders 10 Burpees 10 Strict Chin Ups 5 Power Cleans 165/115 Rx + = 185/125...

Barbell Shoulder Press (Strict) 8 sets x 4 reps WOD 15 min AMRAP: 30 KB Swings 24/16kg 30 Wall Ball 20/14 30 Push Ups 30 V-Ups...

WOD Team of 2 5 Rounds: 1000m/750m Row 30 Power Snatch 75/55 *only one person can work at a time. RX + = 95/65...

Power Clean 10 min EMOM: 1 Rep (Go Heavy) WOD 10 Rounds: 10 Hang Power Cleans 135/95 10 Toes to Bar...

WOD 5 Rounds: 1 min Max Reps Deadlifts 275/185 1 min Max Reps Box Jumps 24/20 1 min Max Reps Bar Muscle Ups (Kipping Chest 2 Bar) 1 min Max Reps Cal Assault Bike 1 min Rest...

Back Squat 12 min Clock: 6 min EMOM: 6 Reps 6 min EMOM: 3 Reps WOD For time: 108 Double-Unders 36 DB Shoulder to Overhead 50/35 18 Burpees 108 Double-Unders 18 Burpees 36 DB Shoulder to Overhead 50/35 108 Double-Unders...

WOD 4 Rounds: 8 Toes to Bar 24 Deadlifts 115/80 8 Toes to Bar 16 Hang Power Cleans 115/80 8 Toes to Bar 8 Push Jerks 115/80 RX+ = 135/95...

Squat Snatch 8 Sets x 2 Reps (touch and go) WOD 3 Rounds: 25 Power Snatch 75/55 15 Pull Ups...

WOD Team of 2 10 min AMRAP: 30/20 Cal Ski 8 Rope Climbs Rest 1 min 10 min AMRAP: 30/20 Cal Row 20 Lateral Burpees Over Rower Rest 1 min 10 min AMRAP: 30/20 Cal Assault Bike 30 KB Swings 24/16kg *only one person can......

Deadlift Build up to a 1 Rep Max WOD 6 Rounds: 60 Double-Unders 15 Deadlifts 155/105...

WOD 3 Rounds: 33 DB Goblet Squat 50/365 33 Hand Release Push Ups 33 Knees to Elbows 33 Box Jumps 30/24 33 Alternating DB Snatch 50/35 RX + = 70/50 Lbs...

Clean and Jerk 10 min EMOM: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk WOD 5 Rounds: 15 Push Press 115/80 20 Wall Ball 20/14...

WOD For time: 3 Rounds: 15 Squat Snatch 95/65 15 Toes to Bar then 3 Rounds: 10 Squat Snatch 115/80 15 C2B Pull Ups then 3 Rounds: 5 Squat Snatch 135/95 15 KB Swings 24/16kg...

WOD 2 Rounds of: 4 min EMOM: 60 Double-Unders 1 min Rest 4 min EMOM: 15 – 20 Push Ups 1 min Rest 4 min EMOM: 15 – 20 Ring Rows Rest 1 min 4 min EMOM: 15 Power Cleans 95/65 Rest 1 min...

Midline Conditioning 5 Rounds: 30 secs Plank 10 Strict Toes to Bar 10 V-Ups 15 Secs Hollow Body Hold *Rest 1 min Between Rounds WOD 4 Rounds: 30 Alternating Hang DB Snatch 50/35 20 Box Jumps Overs 24/20...

WOD 8 Rounds: (32 min EMOM) min 1: 15/12 Cal Row min 2: 15 Burpees min 3: 15 Deadlifts 225/155 min 4: Rest...

Shoulder Stamina 18 min EMOM: min 1: 8 Strict Barbell Press min 2: 10 Lateral DB Raises min 3: 12 Bent Over DB Flyes WOD 12 min AMRAP: 10 C2B Pull Ups 8 Hang Power Cleans 135/95 6 Front Squats 135/95...

WOD 3 Rounds: 75 Double-Unders 50 Wall Ball 20/14 75 Double-Unders 50 Alternating DB Snatch 50/35...

Bench Press 7 sets x 5 reps WOD 3 Rounds: 45 Abmat Sit Ups 30 KB Swings 24/16kg 15 Burpees...

WOD Team of 2 25 min AMRAP: 60/40 Cal Row 50 Clean and Jerk 95/65 60/40 Cal Row 40 Clean and Jerk 135/95 60/40 Cal Row 30 Clean and Jerk 165/115 60/40 Cal Row 20 Clean and Jerk 185/125 60/40 Cal Row Max Reps Clean......

Assault Bike Every 3 min for 15 min: 20/14 Cal Sprint WOD 10 Rounds: 10 Deadlifts 185/125 10 Strict Chin Ups...

Front Squat 6 sets x 5 reps (increase weight between sets if needed) WOD 3 Rounds: 20 Alternating Front Rack Lunges 95/65 25 Toes to Bar...

WOD For time: 3 Rounds: 21 Deadlifts 95/65 15 Burpees 9 Hang Power Cleans 95/65 then 3 Rounds: 12 Deadlifts 115/85 9 Burpees 6 Hang Power Cleans 115/85 then 3 Rounds: 9 Deadlifts 135/95 6 Burpees 3 Hang Power Cleans 135/95...

WOD 30 min EMOM: min 1: 25 Abmat Sit Ups min 2: 50 Double-Unders min 3: 10 Strict Pull Ups min 4: 12/9 Cal Assault Bike min 5: Rest...

WOD Team of 2 For time: 300 Push Ups *35 min Runnig Clock, at the beginning of every 7 min, complete 40 Alternating DB Box Step Ups 24/20 (with one 1 DB 50/35lbs) 40 Power Snatch 75/55 then chip away at the push ups in......

Deadlift 10 min EMOM: 10 Unbroken Reps (use a challenging weight) WOD For time: 50 Wall Ball 20/14 50 T2B 35 Wall Ball 35 T2B 20 Wall Ball 20 T2B...

WOD Every 8 min for 32 min: 60/50 Cal Row 40 KB Swings 24/16kg 20 Burpee Box Jumps Over 24/20...

Thruster 10 min EMOM: 5 Reps WOD 15 min AMRAP: 15 Power Cleans 95/65 15 Front Squats 95/65 15 Pull Ups...

WOD For time, partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min....

Deadlift 1 Rep every 20 secs for 12 min WOD 3 min AMRAP: 40 Abmat Sit Ups Max Reps KB Swings 24/16kg Rest 1 min 3 min AMRAP: 40 KB Swings 24/16kg Max Reps Push Ups Rest 1 min 40 Push Ups Max Reps Abmat......

WOD Team of 2 For time: 150 Wall Ball 20/14 50 Power Cleans 135/95 200 Double-Unders 50 Power Cleans 200 Double-Unders 50 Power Cleans 150 Wall Ball *only one person can work at a time....

Power Snatch Every 30 secs for 12 min: 1 Rep WOD TABATA (8 Rounds of 20 secs on/ 10 secs off) Cal Bike Rest 1 min Cal Row Rest 1 min Ring Dips...

WOD 7 Rounds: 24 Box Jumps 24/20 21 Toes to Bar 18 Alternating DB Clean and Jerk 50/35...

Back Squat 3 sets x 10 reps 3 sets x 6 reps 3 sets x 2 reps WOD 8 min AMRAP: 12 Sumon Deadlift High Pull 95/65 8 Lateral Burpees over Bar...

Open WOD 20.4 For time:30 box jumps, 24 in.15 clean and jerks, 95 lb.30 box jumps, 24 in.15 clean and jerks, 135 lb.30 box jumps, 24 in.10 clean and jerks, 185 lb.30 single-leg squats10 clean and jerks, 225 lb.30 single-leg squats5 clean and jerks, 275......

5 Super Sets of: 5 Strict Chin Ups 10 Barbell Bent Over Rows 15 Bent Over DB T-Raises *Rest 90 Secs between Super Sets WOD 4 x 500m Max Effort *Rest 3 min between rounds.W...

Deadlift 3 sets x 10 reps 3 sets x 6 reps *Increase weight after each set. WOD 3 Rounds 3 min AMRAP: 100 Double-Unders Max Reps C2B Pull Ups *Rest 1 min Between Rounds....

WOD Every 5 min for 30 min: 0 -5 min: 50/40 Cal Assault Bike 5 – 10 min: 40 Alternating DB Snatch 50/35 + 20 Box Jumos 30/24 10 – 15 min: 50 Abmat Sit Ups + 25 V-Ups...

Clean and Jerk Every 30 secs for 10 min: 1 Squat Clean + 1 Jerk WOD 3 Rounds: 30 KB Swings 24/16kg 30 Push Press 95/65...

OPEN WOD 20.3 For time:21 deadlifts, 225 lb.21 handstand push-ups15 deadlifts, 225 lb.15 handstand push-ups9 deadlifts, 225 lb.9 handstand push-ups21 deadlifts, 315 lb.50-ft. handstand walk15 deadlifts, 315 lb.50-ft. handstand walk9 deadlifts, 315 lb.50-ft. handstand walk...

Push Press 3 sets x 8 reps 4 sets x 6 reps WOD 12 min EMOM: min 1: 15/12 Cal Row min 2: 18 Box Jumps 24/20 min 3: 21 Push Ups...

Team of 2 3 Rounds: 3 min AMRAP: Cal Ski Rest 30 secs 3 min AMRAP: Power Snatch 135/95 Rest 30 secs 3 min AMRAP: Toes to Bar Rest 30 secs *only one person can work at a time....

Sumo Deadlift 3 x 8 reps 3 x 4 reps WOD For time: 10 to 1 Deadlifts *after each set of Deadlifts, complete 35 Double-Unders...

Sumo Deadlift 3 x 8 reps 3 x 4 reps WOD For time: 10 to 1 Deadlifts *after each set of Deadlifts, complete 35 Double-Unders...

Back Squat Every 2 min for 12 min: 10 Reps WOD 5 Rounds: 15 Wall Ball 20/14 15 Pull Ups *10 min Time Cap...

WOD 32 min EMOM: Min 1: 12/9 Cal Assault Bike Min 2: 15 Burpees Min 3: 20 Hang Power Cleans 95/65 Min 4: Rest...

Open WOD 20.2 20 min AMRAP: 4 DB Thrusters 50’s/35’s 6 Toes to Bar 24 Double-Unders...

Hang Power Clean 9 min Clock: 3 min EMOM: 7 reps 3 min EMOM: 5 reps 3 min EMOM: 3 reps 3 min EMOM: 1 rep WOD 3 Rounds: 30 Wall Ball 20/14 30 Push Ups...

WOD Team of 2 10 Rounds: 20 Deadlifts 225/155 20 Box Jumps Over 24/20 20 Burpees *only one person can work at a time....

Shoulder Stamina 5 sets of: 15 Barbell Push Press right into 15 Lateral Raises Rest 90 secs between sets WOD 15 min AMRAP: 60 Double-Unders 30 Alternating DB Snatch 50/35...

Front Squat 10 min EMOM: 3 Reps WOD 4 Rounds: 10 Power Cleans 155/105 20 Pull Ups...

WOD Open WOD 20.1 10 Rounds: 8 Ground to Overhead 95/65 10 Bar Facing Burpees...

Assault Bike 6 Rounds: 20 secs Max Effort Rest 2 min between Rounds WOD 7 Rounds: 15 KB Swings 24/16kg 10 Toes to Bar...

WOD Team of 2 5 Rounds: 40 Wall Ball 20/14 30 Deadlifts 155/105 20 Hang Power Cleans 155/105 10 Push Press 155/105 *Only one person can work at a time....

WOD 12 min AMRAP: 30/20 Cal Row 20 Box Jumps 24/20 Rest 2 min 12 min AMRAP: 30 Ring Rows 20 V-Ups...

Squat Snatch Every 30 secs for 10 min: 1 Rep WOD 6 Rounds: 15 Power Snatch 75/55 10 Burpees *12 min Cap...

Back Squat 12 min EMOM: 0 – 6 min: 6 reps 6 – 12 min: 3 reps WOD 3 Rounds: 35 Deadlifts 185/125 100 Double-Unders...

WOD Every 7 min for 28 min: 21 Box Jumps 24/20 18 HSPU 15 Squat Cleans 135/95...

Deadlift 8 – 8 – 6 – 6 – 4 – 4 *increase weight every set WOD 4 Rounds: 2 min AMRAP: 60 Air Squats Max Reps Push Ups *Rest 1 min Between Rounds...

WOD Team of 2 2 Rounds: 80 Alternating Hang DB Clean and Jerk 50/35 100 Double-Unders 80 Pull Ups 100 Double-Unders 80 Alternating DB Snatch 50/35 100 Double-Unders *only one person can work at a time....

WOD 27 min Running Clock: 6 min EMOM: 12/9 Cal Bike Rest 1 min 6 min EMOM: 12 Toes to Bar Rest 1 min 6 min EMOM: 12 Burpees Rest 1 min 6 min EMOM: 12 KB Swings 32/24kg...

Strength 5 Sets: 16 Alternating Back Rack Lunges (Back Step) 12 Double KB Sumo Deadlifts *Rest 90 secs after each Set WOD For time: 500m Row 30 Power Cleans 185/125 *8min Cap...

Strict Barbell Shoulder Press 14 min Clock: 4 min EMOM: 5 Reps Rest 1 min, increase weight 4 min EMOM: 3 Reps Res 1 min , increase weight 4 min EMOM: 1 Rep WOD 3 Rounds: 30 Wall Ball 20/14 20 Push Press 95/65...

Workout 17.1For time:10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes...

Gymnastics 14 min EMOM: even min: 6 Strict Pull Ups odd min: 6 Srict Chin Ups WOD 10 min Ladder: (1,2,3,4…) Power Cleans 135/95 10 V-Ups *each round, reps of the power cleans increases by 1. The V-Ups always stay at 10 reps....

WOD Team of 2 5 Rounds: 40/30 Cal Row 40 Lateral Burpees Over Bar 40 Thrusters 95/65 *only one person can work at a time....

Hang Squat Snatch 3 – 3 – 3 – 2 – 2 WOD For time: 50 KB Swings 24/16 kg 50 Double-Unders 40 KB Swings 50 Double-Unders 30 KB Swings 50 Double-Unders 20 KB Swings 50 Double-Unders 10 KB Swings 50 Double-Unders...