CrossFit Journal

Meal of the Day

WORKOUT OF THE DAY (WOD)

1:00AM

Rest Day

1:00AM

Hero WOD - Rocket

QOD

“Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.” - Bernard M. Baruch

WOD

Rocket

Complete as many rounds as possible in 30 minutes of:


45 m swim
10 push-ups
15 squats

IMG_1766_th.jpg

Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.

Post results to BTW

 

1:00AM

Lift and Run

QOD

'In case no one told you, Its OK to be weird (and the best people usually are)' - Anon

WOD

For Time

21 Deadlifts 102kg

400m Run

18 Deadlifts 102kg

400m Run

15 Deadlifts 102kg

400m Run

12 Deadlifts 102kg

400m Run

Post results to BTW

1:00AM

Jump, Jump!!

QOD

'We are all being judged by someone who isn't even close to having their own s*!t together' - Anon

WOD

2 Rounds For Time

20 Box Jumps 30"

5 Muscle Ups

30 Box Jumps 24"

5 Muscle UPs

40 Box Jumps 20"

Post results to BTW

1:00AM

3RM Clean and Jerk

QOD

'Making a big life change is pretty scary. But, know what's even scarier? REGRET' - Anon

WOD

Clean and Jerk

3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as required between sets

Post results to BTW

 

1:00AM

3RM Snatch

QOD

'Don't find fault, find a remedy' - Henry Ford

WOD

Snatch

3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as required between sets

Post results to BTW