Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In 14 min build to a heavy 2 rep thruster

B.
21, 15, 9
OHS (95/65)
CTB pu


Saturday preview:

A.
In teams of 2 w/ partners alternating full rds:
AMRAP 30 min
400m run
15 burpees
10 box jumps (24/20)
5 deadlifts (150% bw)





Choose from:

  1. Skill work
  2. Make-up Monday. Tuesday, or Wednesday's WOD
  3. Rowing Club
  4. Mobility


Friday preview:
A.
In 14 min build to a heavy 2 rep thruster

B.
21, 15, 9
OHS (95/65)
CTB pu





A.
3 rds
30 squat cleans (95/65)
30 T2B
1000m row


Thursday preview:
Choose from:

  1. Skill work
  2. Make-up Monday. Tuesday, or Wednesday's WOD
  3. Rowing Club
  4. Mobility




A.
4 x 400m run
rest 2 min

B.
Deadlift
4 x 5 01X0 70%

C.
Optional cashout:
20 TGU alt arm (26/15)


Wednesday preview:

A.
3 rds
30 squat cleans (95/65)
30 T2B
1000m row





A.
EMOM 6 min
40 double unders

B.
Front Squat
4 x 7 01X0 60%

C.
In 20 min accumulate:
50 strict pull-ups
50 ring push-ups
50 GHD su
50 medball cleans (20/14)
parse as desired


Tuesday preview:

A.
4 x 400m run
rest 2 min

B.
Deadlift
4 x 5 01X0 70%

C.
Optional cashout:
20 TGU alt arm (26/15)





Mobility 4:00 - 5:15pm


Monday preview:
A.
EMOM 6 min
40 double unders

B.
Front Squat
4 x 7 01X0 60%

C.
In 20 min accumulate:
50 strict pull-ups
50 ring push-ups
50 GHD su
50 medball cleans (20/14)
parse as desired





Team Fight Gone Bad
6 Rds w/ partners alternating movements

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
1 min rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.


Sunday Preview
Mobility




In 15 min Build to a Heavy Deadlift

Tabata
Air Squats
Situps
Burpees
Walking Lunges


Saturday Preview
Team Fight Gone Bad
6 Rds w/ partners alternating movements

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
1 min rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.





10 Min EMOM
Min 1:7 Box Jumps
Min 2: 7 Pushups

P. Snatch 5x2

Optional Cash out:
4x12 GHD sit-ups


Friday Preview

In 15 min Build to a Heavy Deadlift

Tabata
Air Squats
Situps
Burpees
Walking Lunges



3 x Max rep Russian kb swings (53/35)

10 min AMRAP

10 Wallball
200m run
10 DL (155/105)
8 Pullups


Thurs preview
10 Min EMOM
Min 1:7 Box Jumps
Min 2: 7 Pushups

P. Snatch 5x2

Optional Cash out:
4x12 GHD sit-ups





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