CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Thursday, February 22, 2018
"LR"
10-20-30-20-10
AMSU
Lunges (each)
*100m Row/100m Run After Each Rd


Wednesday, February 21, 2018
"Baller"
2-2-2-2-2
Power Clean
10' AMRAP
10 Wall Ball (20/14)
15 American KB Swing (53/44)


Tuesday, February 20, 2018
"Death By Bow Jumps"
(24/20)
First Minute = 1 Box Jump
Second Minute = 2 Box Jumps
Third Minute = 3 Box Jumps
Etc.
Once timed out go to AMSU until final person finishes


Monday, February 19, 2018
"No Way Up"
5-4-3-2-1-1-1
DL
15-12-9-6-3
Burpee
Pull Up


Saturday, February 17, 2018
"Pair Down"
In Teams of 2, Complete In Any Order
Only 1 Person Works at a Time
300 Wall Ball (20/14)
300 AMSU
300 DU
100 Burpee
100 Pull Up
100 Calorie Row


Friday, February 16, 2018
"Rollin' On 54's"
10' EMOM
5 Front Squat
21-15-9-6-3
SDLHP (95/65)
MB Clean (20/14)


Thursday, February 15, 2018
"Powered Up"
6 RFT
5 Power Clean
10 DL (135/95)
15 Box Jump (24/20)


Wednesday, February 14, 2018
"Heart Ache"
30' AMRAP
500m Row
100 DU
14 KB Swing (53/44)
14 Burpee
2 Rope Climb
***Wear Red or Pink***


Tuesday, February 13, 2018
"All Snatched UP"
5x8
Snatch
7" Increase By 2 Reps
T2B
Power Clean (95/65)


Monday, February 12, 2018
"Don't Press Your Luck"
5x2
Strict OH Press
10' EMOM
1 Push Press
1 Push Jerk
1 Split Jerk


Saturday, February 10, 2018
"Partner Balls"
5x5 Push Jerk
15' AMRAP
Partner A: 25 Calorie Row
Partner B: 20 Wall Ball (20/14)
10 Box Over (24/20)
*Partners Alternate Every 25 Calories
**Score = Both Total Rounds and Total Calories


Friday, February 09, 2018
"Happy Birthday KT!"
2 RFT
18 SA KB Snatch (35/26)
18 AMSU
18 Hang Clean (115/85)
18 AMSU
18 T2B
18 AMSU
18 SA KB Swing (35/26)
18 AMSU
18 DU
18 AMSU


Thursday, February 08, 2018
"Down and Out"
5-4-3-2-1-1-1
Hang Snatch
30-20-10
DL (155/105)
OTB Burpee


Wednesday, February 07, 2018
"Cashed Out"
50-40-30-20-10
American KB Swing
SL KB DL
(53/35)
Cash Out: 100 DU/300 SU


Tuesday, February 06, 2018
"Backed Up"
5x5
Back Squat
12 min AMRAP
5 Push Ups
10 Pull Ups
15 Lunges (each)


Monday, February 05, 2018
"Super Bowl Hangover"
25' AMRAP
4 Thruster (115/85)
41 AMSU
33 Wall Ball (20/14)
17 Burpee


Saturday, February 03, 2018
"Dapper"
7x3
DL
7' AMRAP
50 DU
25 Air Squat
13 Push Up


Thursday, February 01, 2018
"Happy Birthday Steve!"
5x5
Bent Over Row
10' EMOM
3 DL
6 Hang Clean
(135/85)