CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Thursday, January 17, 2019
"Back It Up"
5x3 Front Squat (85%)
20-15-10-5
Pull Up
GHD Back Ext.
Calorie Row


Wednesday, January 16, 2019
"Trial by Fire"
0'-2'
10 Squats
10 Box Overs
2'-4'
12 Squats
12 Box Overs
4'-6'
14 Squats
14 Box Overs
(24/20) 2 rounds of each
Continue until Failure


Tuesday, January 15, 2019
"Snatch Balance"
6 X 5
Snatch Balance
7' AMRAP
3 Squat Snatch (95/65)
6 OTB Burpees
9 AMSU


Monday, January 14, 2019
"Happy Birthday Mo!"
13' EMOM
3 DL
13' AMRAP
13 P. Clean (135/95)
13 Box Jump (24/20)
13 DU


Friday, January 11, 2019
"Jerked Around"
20' AMRAP
5 C & J (115/85)
10 Lunges (total)(115/85)
25 DU


Thursday, January 10, 2019
"What Goes Up..."
40-30-20-10
Wall Ball (20/14)
Hand Release Push Up
AKBS (53/35)


Wednesday, January 09, 2019
"Row 1:25"
10 Rounds
Row a sub 1:25/500m Pace
for as long as possible
Rest 3'


Tuesday, January 08, 2019
"Happy Birthday Danny"
5-4-3-2-1-1-1
Bench Press
4 RFT
Buy In: 93 DU
1 Rope Climb
8 Pistols (ea)
26 MB Slams (25/15)
Cash Out: 93 DU


Monday, January 07, 2019
"Fight Gone Bad"
3 Rounds for Total Reps
1 Minute Wall Ball (20/14)
1 Minute SDLHP (75/55)
1 Minute Box Jump (20)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest


Saturday, January 05, 2019
"hung over "
5 RFT
5 Hang Cleans (155/105)
19 Box Overs (24/20)
30 Double Unders


Friday, January 04, 2019
"WOD by Committee"
Skill: HSPU
20' AMRAP
3 Hang Snatch (85/55)
6 Front Squat (85/55)
12 Lunges (total)
24 AMSU
480m Row


Thursday, January 03, 2019
"Jumping Right In"
8' EMOM
3 DL
4 RFT
10 Box Jump (30/24)
12 Strict OH Press (75/45)
15 Wall Ball (20/14)


Wednesday, January 02, 2019
"Cindy"
20' AMRAP
5 Pull Ups
10 Push Ups
15 Squats