CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Friday, July 20, 2018
"Concentration"
8 X 3
Snatch Balance
*10-20-30-20-10*
Wall Ball (20/14)
DU (X3 SU)
* Rounds must be unbroken or 10 burpee penalty*


Thursday, July 19, 2018
"Jerry"
For Time:
1 Mile Run
2K Row
1 Mile Run


Wednesday, July 18, 2018
"I Need More Chalk"
20' AMRAP
5 Pull Up
10 DL (155/105)
15 DU


Tuesday, July 17, 2018
"Over Clean"
10' EMOM
3 Pause Squats @ 75%
21-18-15-12-9-6-3
Box Jump Overs
MBC (20/14)


Monday, July 16, 2018
"Row Row"
28' AMRAP
Buy In: 1 mile run
7 DL (225/185)
15 Burpee
90 AMSU


Saturday, July 14, 2018
"Mr. Clean"
8' EMOM
2 Squat Clean (155/95)
12-9-6-3
Hang Clean
Thruster
(115/85)


Friday, July 13, 2018
"Lucky 13"
3 RFT
13 Push Ups
13 Box Jumps
13 KBS
13 PP
13 Walking Lunges
13 Mountain Climbers
13 K2E
13 Pull Ups
13 Dips
13 Squats
13 GHD Back Extension
13 Burpees


Thursday, July 12, 2018
"Jerk and Run"
5x3 Bench Press @75%
8 Rounds/2' each
100m Run
Max Rep C+J (45/35)


Wednesday, July 11, 2018
"Fight Gone Bad"
3 Rounds for Total Reps
1' Wall Ball (20/14)
1' SDHP (75/55)
1' Box Jumps
1' Push Press (75/55)
1' Row (calories)
1' Rest


Tuesday, July 10, 2018
"Gimmie Five"
5 X 5
Strict Press
5 RFT
10 C & J (135/95)
5 C2B Pull Ups
10 GHD Sit Ups


Monday, July 09, 2018
"Ham Bone"
Skill: Ring Dip
Buy In: 1000m Row
3 RFT
10 SL KB DL (44/35)
20 Box Jump (24/20)
30 KB Swing


Saturday, July 07, 2018
"Fun Fun "
Skill:
Kipping HSPU
7 min AMRAP
5 Bent Over Rows (95/65)
50 DU
Rest
7 min AMRAP
5 Strict OH Presses (95/65)
50 AMSU


Friday, July 06, 2018
"5-5-3-3-1"
Back Squat
5 RFT
10 DL
8 Hang Clean
6 Push Press
4 OTB Burpees
(95/65)


Thursday, July 05, 2018
"Leaderboard Day!!!"
20' Green Section (Lift)
20' Purple Section (WOD)
10' Red Section (Cardio)


Tuesday, July 03, 2018
"Dawn"
Skill: Muscle Up
7 Rds for Wt
7 Cycles = 1 Rd
1 DL
1 Power Clean
1 Hang Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press


Monday, July 02, 2018
"Old Fart"
32' AMRAP
8 Calorie Row
8 Wall Ball
8 AMSU
8 Burpee
8 Russian KB Swing (44/35)
8 AT2B
8 Air Squat
8 Push Up