CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Saturday, June 15, 2019
"Going Up"
6x3 Strict OH Press
9' AMRAP
6 HSPU
12 DB Snatch (50/35)
15 AKBS (44/26)


Friday, June 14, 2019
"Eight to Four"
Buy In: 800m Run
4 RFT
20 Front Squats (75/55)
15 Wall Ball (20/14)
10 T2B
Cash Out: 400m Run


Thursday, June 13, 2019
"M.U.ster Thruster"
5-5-3-3-1
Back Squat
9-7-5-3
Muscle Up
Thruster (115/75)


Wednesday, June 12, 2019
"25' AMRAP"
60m Walking Lunges w/Sandbag
20 Tire Flips
15 Burpees
100m Pinch Grip Carry (35/25)


Tuesday, June 11, 2019
"Nancy"
4 x 3
Bench Press (80%)
5 RFT
400m Run
15 OHS (95/65)


Monday, June 10, 2019
"High 5's"
5-10-15-20
Power Clean
Pull Ups
Front Squat (135/105)
Burpees
(135/95)


Friday, June 07, 2019
"Hand Ball"
10 EMOM
5 Hang Cleans (95/65)
10 AMSU
5 RFT
20 Wall Balls
20 HRPU


Thursday, June 06, 2019
"Farm Strong"
8 RFT
100m Farmer's Carry (53/35)
10 Hang Clean
10 Front Squat
(115/75)


Wednesday, June 05, 2019
"Pull Up Surprise"
3 RDs
Max # of Pull Ups
Score = Total reps in 3 RDs
8' AMRAP
10 B.O. Row (115/85)
7 OTB Burpees
8' AMRAP
10 SDLHP (115/85)
25 DU


Tuesday, June 04, 2019
"Clock in the Wall"
5 x 5
Bench Press
Buy In: 100 DU
3 RFT
10 Box Jumps
200m Row
30 Alt. DB Snatch
12' Cap


Monday, June 03, 2019
"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' Cal. Row
1' Rest