CrossFit Journal: The Performance-Based Lifestyle Resource

WOD (Workout of the Day)

Friday, April 19, 2019
"Leader Board Day"


Thursday, April 18, 2019
"Four Turkey Legs"
6x3 Squat Clean
4 RFT
10 Turkish Get Up (Total) (44/26)
20 Ring K2C
10 Push Up


Wednesday, April 17, 2019
"Break Me Off A Piece"
4 RFT
22 Push Press (95/65)
33 Wall Ball (20/14)
12 T2B
*5 Burpees for every break taken


Tuesday, April 16, 2019
"Spring Cleaning"
4 x 1
Clean and Jerk
21-15-9
OH Squat (95/65)
Box Jump (24/20)


Monday, April 15, 2019
"Deadline"
4x3 Deadlift
For Time:
3 C2B Pull Up
3 Burpee
3 T2B
3 Burpee
6 C2B Pull Up
3 Burpee
6 T2B
3 Burpee
*Continue to add 3 to C2B and T2B and keep Burpees at 3
through the round of 18*
**15' Time Cap**


Saturday, April 13, 2019
"Got Your Six"
24-18-12-6
Power Snatch
OTB Burpee
(95/65)


Friday, April 12, 2019
"I Need More Chalk"
20' AMRAP
5 Pull Ups
10 DL (155/105)
15 DU


Thursday, April 11, 2019
"Get There"
5' EMOM
5 Thruster (115/75)
5' EMOM
1 Rope Climb
12' AMRAP
15 Wall Ball (20/14)
60ft OH Walking Lunge (45/25)
60ft Bear Crawl


Wednesday, April 10, 2019
"Jump It Clean"
15-12-9-6-3
Hang Squat Clean (115/75)
Box Jumps (24/20)


Tuesday, April 09, 2019
"DB Up and Stuff"
50-40-30-20-10
Wall Ball (20/14)
Push Ups
DB Step Ups (50/35)


Monday, April 08, 2019
"Sea Legs"
5x5 Front Squat
10' AMRAP
100m Run
10 AKBS (53/35)
20 DU


Saturday, April 06, 2019
"five is fine"
10' EMOM
2 SPLIT JERK (130%+ of strict OH Press)
5 RFT
5 CLEAN AND JERK (135/95)
10 T2B
50 DOUBLE UNDERS
10 T2B


Thursday, April 04, 2019
"Max Reps/Max Rest"
20' EMOM
Min 1 - 20 Hang Clean/ Max Front Squat
Min 2 - Rest
Min 3 - 20 Russian KB Swing/ Max Goblet Squat
Min 4 - Rest


Wednesday, April 03, 2019
"Ten Row Tempo"
Skill: Ring MU
10 RFT
250m Row
1' Rest


Tuesday, April 02, 2019
"Ring Around the Rope"
30' AMRAP
10 Ring Push Ups
5 Squat Cleans (185/115)
1 Rope Climb


Monday, April 01, 2019
"Why Not"
7' AMRAP
Burpees