Crossfit Passaic Valley » Workout Of the Day

Wednesday, May 6, 2026

Strength / Skill
Weighted pull up

Conditioning
4 Rounds for time of:
6 Shoulder to overhead (135#/95#)
9 Devil press (100#/70#)
12 Push ups

For time:
20 Back squats (225#/155#)
1 Mile run
20 Back squats (225#/155#)

Rest

With a 3 minute clock,
5 Deadlift (155#/105#)
3 Hang power cleans (155#/105#)
Max pull ups

Repeat for a total of 5 cycles. Rest 1 minute between cycles.

For time:
1,000m Row
80 Sit ups
60 Air squats
40 Burpees

800m Row
60 Sit ups
40 Air squats
20 Burpees

600m Row
40 Sit ups
20 Air squats
10 Burpees

Rest

4 Rounds for time:
20/15 Calorie bike
50 Double unders
100′ Walking lunge

10 Rounds for time of:
200m Run
10 Push ups
2 Clean and jerk (185#/135#)

For time:
75 Pull ups
200 Air squats

Rest