CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Saturday, September 22, 2018
"Happy Birthday Adam"
8' EMOM
5 DL @60%
Max DU in Remaining Time
3-6-9-11
Hang Squat Clean
T2B
B.O Row
Sumo DL
(115/85)


Friday, September 21, 2018
"Two by Two"
10' EMOM
5 Strict OH Press
7' AMRAP
Increase reps by 2 each round
Pull Ups
Squats
7' AMRAP
Increase reps by 2 each round
Push Ups
AMSU


Thursday, September 20, 2018
"Balled Up"
Skill: Hanging L-Sit Hold
21-15-9
Wall Ball (20/14)
Burpee
21-15-9
MB Slam (25/15)
Box Jump (24/20)


Wednesday, September 19, 2018
"Pulled Back"
10' EMOM
3 DL
20' AMRAP
30m Sled Push Down/Pull Back
30 Pull Ups
30 Alt. Pistols


Tuesday, September 18, 2018
"Up, Up, Up and Away"
50-40-30-20-10
Box Jumps (24/20)
DU
Push Ups


Monday, September 17, 2018
"Bell"
5-4-3-2-1-1-1
Hang Snatch
12' AMRAP
10 AKBS
5 Burpee
10 Goblet Squat
5 Burpee
200m Run
(44/35)


Friday, September 14, 2018
"Josh"
For Time:
21 OHS (95/65)
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups


Thursday, September 13, 2018
"Happy Birthday Ian"
27-21-15-9
Wall Ball (20/14)
T2B
27-21-15-9
Calorie Row
DU


Wednesday, September 12, 2018
"Nate"
20' AMRAP
2 Muscle Ups
4 HSPU
8 KBS (72/55)


Tuesday, September 11, 2018
"9/11 Tribute"
For Time:
2001m Run
11 Box Jumps
11 Thrusters
11 Burpee C2B Pull Ups
11 Power Cleans
11 HSPU
11 AKBS
11 T2B
11 DL
11 Push Jerk
2001m Row


Monday, September 10, 2018
"Holbrook"
10 RFT
5 Thruster (115/75)
10 Pull Up
100m Sprint
Rest 1 minute
*Score= Fastest and Slowest Rounds


Saturday, September 08, 2018
"BURPEE IN A HURRY "
5 rounds For Max Weight
2 minutes on / 2 minutes off
10 burpees
200 meter sprint
max rep burpees


Friday, September 07, 2018
"Chelsea"
30' EMOM
5 Pull Ups
10 Push Ups
15 Squats


Thursday, September 06, 2018
"Kelly"
5 RFT
400m Run
30 Box Jump (24/20)
30 Wall Ball (20/14)


Wednesday, September 05, 2018
"Diane"
4 X 3 Back Squat
21-15-9
DL (225/155)
HSPU


Tuesday, September 04, 2018
"Cindy"
20' AMRAP
5 Pull Ups
10 Push Ups
15 Squats