Workout of the Day

What is a WOD?  WOD means Workout of the Day.  It’s the workout programming for the class.  Our WODS specify exercises, reps, and sets.  They also provide 6 scalings of the workout.  Beginner, Advanced Beginner, Intermediate, Experienced, Expert, and Rx’d.  Our CrossFit WODS include Strong, Metcon, KORE, Beyond Stretch, Engine, Butts & Guts, and More.  Click the Red WOD button on the bottom right to see today’s workout of the day.  You can also see previous scores for the workouts of the day, by changing the date.



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WOD (Workout of the Day) Newsletter

Workout of the Day WOD Newsletter

Every Sunday we email our subscribers an entire week of class programming for week.
Signup for free or check out a preview here (May 2, 2021 issue)

Newsletter Signup Preview the Newsletter


Workouts for the Whole Week?

Do you like to plan your class workouts in advance?  This page only shows today’s & tomorrow’s WOD.  If you want to see the workouts for the whole week either join our newsletter or view Sand and Steel’s Workout of the Day on SugarWOD.  For SugarWOD access, you’ll need a Programming or Class Membership.


6 Levels of Difficulty

We offer 6 Levels of difficulty for our Strong, Metcon, and KORE classes.

  1. Beginner CrossFit Rank: 0-14 Classes attended:
    New to CrossFit, deconditioned (e.g. very out-of-shape), one more mobility restrictions of previous injuries.
  2. Advanced Beginner CrossFit Rank: 15-44 Classes attended:
    Some CrossFit experience, deconditioned, one more mobility restrictions of previous injuries.
  3. Intermediate Rank: 45-74 Classes attended:
    Some CrossFit experience, in shape, knowledge on how to manage mobility restrictions of previous injuries.
  4. Experienced Rank: 75-134 Classes attended:
    Familiar with some scaling options, six months or more recent CrossFit experience, in shape, knowledge on how to manage mobility restrictions of previous injuries.
  5. Expert Rank: 135-254 Classes attended:
    Able to self scale most workouts, significant CrossFit experience, in shape, mobility restrictions are well managed.
  6. Rx Rank: 255+ Classes attended:
    Able to self scale all own workouts, significant CrossFit experience, in shape, mobility restrictions are well managed.

CrossFit Rank and Scaling Article

CrossFit Rank

Previewing the CrossFit Workout

When you get to class, you’ll find the white board looks like this.

CrossFit Scaling

On your SugarWOD app, you’ll see screens like the ones below.

Come early & prepare in advance.  You’ll get more out of the class if you know what lies ahead.


Rx Versus Scaled CrossFit WOD

Rx means you did the workout as prescribed, e.g. exactly as written.  Scaled means you made a modification to the workout (reduced load, reduced rounds, changed an exercise.)  Members are always encouraged to scale the workout to preserve the current stimulus (intent of the workout).  It’s better to scale too light and go faster than it is to scale too heavy and not complete a workout.  To scale a WOD via SugarWOD, just click the workout you are going to complete and click the “scaled” option when you enter your results.  Always scale a workout to keep it safe for existing injuries or mobility limitations.

CrossFit Rx

Rx Version of CrossFit Workout

  • The Kipping Pullups are Challenging for even CrossFit Veterans
  • 50 Double are one of the most difficult technical skills to master.
  • 24 inch box jumps are pretty high.
  • 20 Goblet squats after the box jumps with tax your legs quickly.

For this workout you are scoring time to complete the full workout.

CrossFit Scaled

Scaled Version of CrossFit Workout

  • 180 Ring Rows will build strength to progress to pullups.
  • 100 Single Unders is much easier technically than 50 double unders.
  • The box jumps are 4 inches shorter making the jump easier.
  • The goblet squats are lower in weight.

For this workout you are scoring time to complete the full workout.


Choosing Your Scaling

The Rx version of the workout isn’t better for everyone.  If you are deconditioned or new to CrossFit, the Rx version is probably worse for you.  Doing exercises at high intensity with incorrect techniques leads to injuries and soreness in the wrong muscles (lower back, neck, etc.)  When in doubt, choose the scaled option.

Moreover, each workout features a Men’s Weight and a Women’s weight.  So that’s 4 different versions of the same workout.


Learn CrossFit with Private Lessons

Did you know that we offer Private CrossFit lessons?  Just ask you personal trainer to put you on our CrossFit Foundations program.

CrossFit Foundations Program

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Free CrossFit Workout Programming