CrossFit Journal

Meal of the Day

WORKOUT OF THE DAY (WOD)

1:00AM

Rest Day

1:00AM

1RM Clean and Jerk

QOD

'The trouble with not having a goal is, you can spend your life running up and down the sideline and never score' - Bill Copeland

WOD

Clean and Jerk

1-1-1-1-1-1-1

Use the heaviest weight for each set.

Rest as required between sets

Post results to BTW

1:00AM

Climb for Time

QOD

'First they ignore you. Then they laugh at you.  Then they fight you. Then you win' - Mahatama Gandhi

WOD

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15ft Rope Climb, 2 ascents

84kg Front squats, 2 Reps

 From 2:00-4:00

15ft Rope Climb, 2 ascents

84kg Front squats, 4 reps

From 4:00-6:00

15-ft. rope climb, 2 ascents

84kg Front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score

Post results to BTW

 

 

1:00AM

1RM Snatch

QOD

'Great minds discuss ideas, average minds discuss events, small minds discuss people' - Eleanor Roosevelt.

WOD

1RM Snatch

1-1-1-1-1-1-1

Use heaviest weight you can for each set.

Rest as required between sets.

Post results to BTW

1:00AM

The Seven

QOD

'The person who says who says something is impossible should not interrupt the person doing it' - Anon

WOD

The Seven

Seven Rounds For Time

7 Handstand Push UPs

7 Thrusters 60/43kgs

7 Knees to Elbows

7 Deadlifts 111/80kgs

7 Burpees

7 Kettlebell Swings 2/1.5 pood

7 Pull Ups

Post results to BTW

1:00AM

Touch the Roof

QOD

'Pain is inevitable, Suffering is optional' - Haruki Murakami

WOD

5 Rounds For Time

20 Wall Balls 12ft, 9kg

1 Rope Climb (L) 15ft

Post result to BTW