Any time you get to shoot someone with the salt gun, it's a good day! into the very important topic of when is it ok to take off your shirt during CrossFit workouts. Simply put, CrossFit is a fitness program that challenges you to break out of your Every WOD (workout of the day) will have a warmup, denoted as part A. On: July 13, ; In: workout of the day. Turbo Saturday Workout #1. With a continuously running clock, establish a two-rep max power snatch in 11 minutes. Tuesday July 17, Pre- WOD Cardio: Run miles. WOD: 8 rounds of: 20 seconds on: Back Squat (45,35). 10 seconds rest. 20 seconds on: Double. CrossFit Workout of the Day. Wednesday, October 3rd, 5 Rounds of: Max ring push ups in 1 minute 1 min rest. Max ring dips in 1 minute 1 min rest. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long This heavy day finishes off with a max-effort gymnastics attempt.