CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Monday, September 25, 2017
"Hammered"
50-40-30-20-10
DU
American KB Swing (44/35)
Sledge Hammer


Saturday, September 23, 2017
"Kick In The Pants"
10' EMOM
100m Sprint
2 OH Squat (95/65)


Friday, September 22, 2017
"Happy Birthday Adam"
Max DL


Thursday, September 21, 2017
"Boxed Up"
5 RFT
5 Box Squat (185/125)
10 Wall Ball Sit Up (20/14)
150m Row


Wednesday, September 20, 2017
"Chest Bump"
2-2-2-2-2
Bench Press


Tuesday, September 19, 2017
"Wittman (Hero)"
7 RFT
15 KB Swing (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)


Monday, September 18, 2017
"Calorie Ballz"
10.9.8.7.6.5.4.3.2.1
Wall Ball (20/14)
Calorie Row


Saturday, September 16, 2017
"Push Over"
10' AMRAP
10 Push Press (95/65)
10 Box Jump (24/20)
5' Break
10' AMRAP
10 Bent Over Row (95/65)
10 Burpees


Friday, September 15, 2017
"Hungry, Hungry Hip-os"
21-15-9
MB Slam (25/15)
SDHP (95/65)


Thursday, September 14, 2017
"Step On Up"
50-40-30-20-10
DU
AMSU
BB STep Up (Total) (75/55) (20)


Wednesday, September 13, 2017
"Over the Shulder Boulder Holder"
2-2-2-2-2
Strict OH Press


Tuesday, September 12, 2017
"Leader Board Day!"


Monday, September 11, 2017
"9/11 Tribute WOD"
2001m Row or Run (1.25 Miles)
11 Box Jump (30/24)
11 Thruster (125/85)
11 Burpee C2B Pull Up
11 Power Clean (170/120)
11 HSPU
11 KB Swing (53/35)
11 T2B
11 DL (170/120)
11 Push Jerk (110/75)
2001m Row or Run (1.25 Miles)


Saturday, September 09, 2017
"Dog Tired"
For Time:
400m Run
200 DU
100 AMSU
200 DU
400m Run


Friday, September 08, 2017
"All the Single Ladies"
20' AMRAP
10 SA KB OH Squat (26/18)
12 GHD Sit Ups
10 Pistols
4 Turkish Get Ups (26/18)


Thursday, September 07, 2017
"27 Heaven"
27-21-18-15-12-9-6-3
T2B
Power Snatch (95/65)


Wednesday, September 06, 2017
"The Seven"
7 RFT
7 HSPU
7 Thrusters (135/95)
7 K2E
7 DL (245/165)
7 Burpees
7 KBS (72/56)
7 Pull Ups


Tuesday, September 05, 2017
"4 RFT"
50 ft Sled Pull
3 Hang Cleans (155/105)
10 Box Overs (24/20)


Saturday, September 02, 2017
"Team Clean Up"
In teams of two for Time:
400m Run
40 Squat Cleans
400m Run
30 Squat Cleans
400m Run
20 Squat Cleans
(135/95)


Friday, September 01, 2017
"Christine"
3 RFT
500m Row
12 BW DL
21 Box Jumps (24/20)