CrossFit Journal

 

Meal of the Day

WORKOUT OF THE DAY (WOD)

1:00AM

Front Squat

QOD

'Doing what you like is freedom, liking what you do is happiness' - Unknown.

WOD

Front Squat 10-10-10-10-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

Post results to BTW

1:00AM

Bar Complex

QOD

'Deep conversations with the right people are priceless' - Unknown

WOD

5 rounds for time of:

12 Hang Power Clean & Jerks, 52/36 kg

9 Thrusters, 52/36 kg

6 Power Snatches, 52/36 kg

Post results to BTW

1:00AM

Rest Day

1:00AM

Rest Day

1:00AM

Touch The Roof

QOD

'Be brave enough to start a conversation that matters' - "Dau Voire'

WOD

For time:

4 L-sit Rope Climbs,

15 ft 8 Rope Climb (Legless)s,

15 ft 12 Rope Climbs, 15 ft

Post results to BTW

 

1:00AM

Hero WOD - Shawn

QOD

'The little things mean the most' - Unknown

WOD

Run, 5 mi

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time to complete the 5 miles.

Hogan_photo_th.jpg

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Post results to BTW