CrossFit Journal

 

Meal of the Day

WORKOUT OF THE DAY (WOD)

1:00AM

Hero WOD - Robbie

QOD

'You can't build a reputation on what you're going to do' - Henry Ford

WOD

Complete as many rounds as possible in 25 mins of:

8 Freestanding Handstand Push Ups

1 Rope Climb (L), 15 ft

Hero-robbie2_th.jpg

.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, Afghanistan, of wounds sustained when he encountered small-arms fire while conducting combat operations. The 24-year-old, of Oviedo, Florida, was assigned to the 3rd Battalion, 3rd Special Forces Group (Airborne) in Fort Bragg, North Carolina, and served during Operation Enduring Freedom. Miller is survived by his parents, Philip and Maureen; brothers, Thomas, Martin and Edward; and sisters, Joanna, Mary, Therese and Patricia.

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1:00AM

Leave Nothing In The Tank

QOD

'Make sure everybody in your 'boat' is rowing and not drilling holes when you're not looking - Know your circle' - Unknown.

WOD

Complete as many rounds as possible in 15 mins of:

15 Row (calories)s

Box Jump, 30/24 in

5 Push Jerks, 84/61kgs

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1:00AM

Rest Day

Haha true!!

1:00AM

Rest Day

crossfit snatch - Google Search

1:00AM

Heavy Metcon and 15.5

QOD

'Don't downgrade your dream just to fit your reality. Upgrade your conviction to match your destiny' - Unknown.

WOD

5 rounds for time of:

5 Deadlifts, 125/85kgs

10 Burpees

Image result for heavy deadlift  and burpee wod

15.5 RX'D

27-21-15-9 reps, for time of:

Row (calories)

Thruster, 95/65 lbs

15.5 Scaled

27-21-15-9 reps, for time of:

Row (calories)

Thruster, 65/45 lbs

 

 

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1:00AM

Clean Your Balls

QOD

'When you stop doing things for fun you might as well be dead' - Hemmingway

WOD

For time:

30 Medicine Ball Cleans, 9/6kg

30 Ring Dips

30 Medicine Ball Cleans, 9/6kg

30 Chest-to-bar Pull-ups

30 Medicine Ball Cleans, 9/6kg

30 Push-ups

30 Medicine Ball Cleans, 9/6kg

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