CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Friday, May 26, 2017
"PP"
5x5
Front Squat
21-15-9
Pull Ups
Power Cleans (135/95)


Thursday, May 25, 2017
"Lurong Total"
Max Reps
2' Deadlift
1' Rest
2' Back Squat *Rack Permitted*
1' Rest
2' S2OH *Rack NOT Permitted*


Wednesday, May 24, 2017
"Double Time"
12' AMRAP
5 GHD Sit Ups
10 Ring Rows
12' AMRAP
5 T2B
10 DU


Tuesday, May 23, 2017
"Wheyt It Out"
1-1-1-1-1-1-1
Squat Snatch
8 RFT
8 Pull Ups
8 Burpees
8 Air Squats


Monday, May 22, 2017
"Get Over It"
4 RFT
800m Run
5 Push Press (135/95)
5 Front Squat (135/95)
5 OTB Burpee


Saturday, May 20, 2017
"Topless"
30' AMRAP
Buy In: 100 DU
10 BB Step Up (Total) (95/65) (75/45)
20 Air Squat
30 KB Swing (53/35)
40 Sit Up


Friday, May 19, 2017
"Sian"
For Time:
1 Mile Run
250 DU
1 Mile Run
250 DU
1 Mile Run


Thursday, May 18, 2017
"High Fives Test"
5' AMRAP
10 Power Snatch
10 Box Jump
2' Rest
5' AMRAP
10 OH Squat
10 Box Jump


Wednesday, May 17, 2017
"Daniel"
For Time:
50 Pull Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups


Tuesday, May 16, 2017
"Megan"
21-15-9
Burpees
KB Swing (53/35)
DU


Monday, May 15, 2017
"More Pull"
3-3-3-3-3-3-3
Dead Lift
10 RFT
1 Rope Climb
2 Jump Squats
3 Pull Ups


Saturday, May 13, 2017
"Gettin Up "
5 RFT
20 KB Swings (44/26)
30 Ab Mat Sit Ups
20 Goblet Squat (44/26)
30 Double Unders


Friday, May 12, 2017
"Clean Tires"
5 x 5 Squat Clean
12' AMRAP
5 Box Jumps
10 Tire Flips
20 Burpees


Thursday, May 11, 2017
"100...Nope"
5-4-3-2-1-1-1
Power Clean
10-20-30-20-10
Wall Ball (20/14)
Calorie Row
T2B


Wednesday, May 10, 2017
"Happy Birthday Susan"
5 X 5 Bench Press
20' AMRAP
1 Rope Climb
3 Push Ups
6 Plate Lunges (ea)
12 Ab Mat Sit Ups
1 Sled Push (100m)


Tuesday, May 09, 2017
"Painstorm"
45' AMRAP
(115/75)(95/65)
5 DL
5 Power Clean
5 Front Squat
5 Shoulder to OH
5 Back Squat


Monday, May 08, 2017
"Leader Board Day!"
15' Lift
15' Girl WOD
15' Endurance


Saturday, May 06, 2017
"Dice Game"
30' AMRAP
1=KB Swing (53/44) (44/35)
2=Sit Up
3=Lunges (each)
4=Squat Clean (95/65) (75/45)
5=Burpee
6=Jumping Pull Up
*20 Reps of each*


Friday, May 05, 2017
"Cinco De Mayo"
5 RFT
5 T2B
5 Hang Snatch (95/65)
5 Pistols (ea)
5 Over the Bar Burpees
5 Push Ups


Thursday, May 04, 2017
"Jackie"
2-2-2-2-2
Bench Press
For Time:
1000m Row
50 Thruster (45)
30 Pull Up


Wednesday, May 03, 2017
"Running..."
10' EMOTM
3 Strict OH Press
4 RFT
400m Run
5 DL (275/185)


Tuesday, May 02, 2017
"Tabata Tuesday"
Wall Ball/MB Clean
Calorie Row
KB Swing/Goblet Squat
Push Up
Sit Up/V-Sit Hold
MB Lunge


Monday, May 01, 2017
"Get It Done"
For Time:
200 Wall Ball (20/14)
100 Pull Ups
50 Power Clean (135/95) (115/75)
100 Push Up
200 DU
*Partician As Needed*
**40' Time Cap**