CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Thursday, June 21, 2018
"Lucky Devil"
Max L-Sit Hold For Time
6 RFT
6 Squat Clean (115/85)
6 OTB Burpee
6 T2B


Wednesday, June 20, 2018
"Narf"
5-4-3-2-1-1-1
Thruster
21-15-9
Front Squat (135/105)
Push Ups


Tuesday, June 19, 2018
"Tabata Tuesday"
Battle Ropes
Walking Lunges
Burpees
Jump Squats
Sandbag Power Cleans
Push Ups


Monday, June 18, 2018
"Shot Down"
5x1 Power Clean @95%
1-2-3-4-5-6-7-8-9-10
Hang Clean (135/105)
Pistol (each)


Saturday, June 16, 2018
"Up and At 'Em"
5x5
Strict OH Press
27-21-15-9
Thruster (75/45)
T2B
Hand Release Push Up


Friday, June 15, 2018
"Air It Out"
5000m Row
30-20-10
AKBS (44/35)
DU (SU x3)
30-20-10
Box Jumps (24/20)
Air Squats


Thursday, June 14, 2018
"Run Down"
For Time:
1600m Run
20 Back Squat
1200m Run
20 Back Squat
800m Run
20 Back Squat
400m Run
(95/65)


Wednesday, June 13, 2018
"No Rest"
5 X 5
Push Jerk
7' AMRAP
20 Wall Ball (20/14)
20 Burpees


Tuesday, June 12, 2018
"Burning Rubber"
8 X 2
DL
50-40-30-20-10
Sledge Hammer (Total)
Tire Flips
Cash Out: 60 AKBS (53/44)


Monday, June 11, 2018
"RJ (HERO)"
5 RFT
800m Run
5 Rope Climb
50 Push Up


Friday, June 08, 2018
"Cluster Bomb"
20' AMRAP
5 Clusters
5 Strict Pull Ups
5 SDHP
(95/65)


Thursday, June 07, 2018
"2 By 2"
5-5-3-3-1-1
Bench Press
15' AMRAP
In Teams of 2:
Wall Ball (20/14)
American KB Swing (44/35)
*Increase Reps By 2*
**Only 1 Athlete May Work at a Time**


Tuesday, June 05, 2018
"Bent Up"
8x5 Bent Over Row
10-20-30-20-10
BB Step Ups
Hang Squat Snatch (45/35)
AMSU


Monday, June 04, 2018
"Summer Muscles"
8' EMOM
5 Sumo DL
5 RFT
7 Muscle Up
200m Run
*13' Time Cap


Saturday, June 02, 2018
"Partner Peril"
For Time in Teams of 2:
100 S2OH
100 Back Squat
100 Hang Clean
100 Front Squat
(95/65)
*20 Burpee penalty if your bar touches the floor!
30' Time Cap


Friday, June 01, 2018
"Just 2"
4 X 2
Split Jerk
8' AMRAP
20 Wall Ball (20/14)
2 DL (85% 1RM)