Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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November 2017
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Thu 30

Thursday November 30, 2017

WOD (GPP) Row: 1000M Then Ball Slam:12 (#30/#20) SDLHP: 10 (#115/#75) 5 Rounds for time Gross Strength (GS) OHS 5 x 12 E3M
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Mon 27

Monday November 27, 2017

WOD (GPP) Overhead Walking Lunge 40’ (#45/#35) Burpee to Plate: 10 Overhead Walking Lunge 40’ T2B: 10 AMRAP: 15 Minutes Gross Strength (GS) FSQ 1 x 20 RM
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Sun 26

Sunday November 26, 2017

WOD (GPP) TH: (#115/#75) Bar MU (Sub C2B if no BMU) 21, 15, 9 for time Gross Strength (GS) DL 10 x 2 OTM
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Sat 25

Saturday November 25, 2017

WOD (GPP) DBSN + OHS 1/1 x 5 (#70/#50) Ball Slam: 15 (#30/#20) 5 Rounds for time Gross Strength (GS) P 5 x 5 E3M
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Fri 24

Friday November 24, 2017

WOD (GPP) Row: 500M or Run 400M Burpee Muscle Up: 10 (Or Burpee C2B) 3 Rounds for time Gross Strength GS) BSQ 5 x 10 E3M
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Wed 22

Wednesday November 22, 2017

WOD (GPP) Run: 400 Air Squat: 50 GHD Sit-Up: 30 (Sub AbMat if not GHD) HSPU: 15 3 Rounds for time Gross Strength (GS) BP 5 x 12…
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Mon 20

Monday November 20, 2017

WOD (GPP) Partner WOD (P1/P2) Swing: 2 to 20 x 2 (24kg/16kg) Ring Push-Up: 1 to 10 x 1 Box Jump 2 to 20 by 2 (24”/20”) TH:…
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Sun 19

Sunday November 19, 2017

WOD (GPP) HPSN: 25 (#95/#65) Ball Slam: 25 (#30/#20) 4 Rounds for time Gross Strength (GS) PP 1 x 20 RM
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Sat 18

Saturday November 18, 2017

WOD (GPP) TH: 15 (#95/#65) Pull-up: 10 TH: 13 (#115/#75) Pull-Up: 10 TH: 11 (#135/#95) Pull-up: 10 TH: 9 (#155/#105) Pull-up: 10 TH: 7 (#185/#120) Pull-up: 10 TH:…
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Fri 17

Friday November 17, 2017

WOD (GPP) Walking OH Lunge: 40’ (#75/#55) PSN: 15 (Try and cycle TNG) Walking OH Lunge: 40’ (#75/#55) Bar facing Burpee: 15 AMRAP: 15 Minutes Gross Strength GS)…
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Wed 15

Wednesday November 15, 2017

WOD (GPP) Warm-up: MSSN: 3 SN Grip PP: 3 SNBAL: 3 HSN: 3 3 Rounds (Empty bar or light load) Isabel SN: 30 for time (Full SN, hence…
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Mon 13

Monday November 13, 2017

WOD (GPP) Interval: :45/:15 x 20 Intervals Row Swing (24kg/16kg) Bent over row (DBs #35/#25) Wall Ball (#20/#14) Cycle through exercises Gross Strength (GS) BP 5 x 2…
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Sun 12

Sunday November 12, 2017

WOD (GPP) Single Under: 100 Ball Slam: 12 (#30/#20) C2B: 12 HSPU: 12 AMRAP: 12 Minutes Gross Strength (GS) OHS 10 x 3 OTM
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Sat 11

Saturday November 11, 2017

WOD (GPP) PJ: 15 (#115/#75) Air Squat: 30 AMRAP: 20 Minutes From CrossFit.com 040229 Gross Strength (GS) SDL 1 x 20 RM
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Fri 10

Friday November 10, 2017

WOD (GPP) Tabata: :20/:10 x 40 Swing (24kg/16kg) Box Jump (24”/20”) Ball Slam (#30/#20) Ring Row (Parallel body position – feet on box) Row: Cal Cycle though exercises…
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Thu 9

Thursday November 9, 2017

WOD (GPP) Run: 50M SN OTM 20 (Work up in loading – focus on technique) Gross Strength (GS) FSQ 5 x 5 E3M
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Tue 7

Tuesday November 7, 2017

WOD (GPP) Run: 400 DBTH: 15 (#35/#25) DB OH Walking Lunge: 25M 4 Rounds for time Gross Strength (GS) P 5 x 3 E3M
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Mon 6

Monday November 6, 2017

WOD (GPP) Row: 1000M Then Press: 20 (#45/#35) Swing: 20 (24kg/16kg) T2B: 20 5 Rounds for time Gross Strength (GS) BSQ 5 x 12 E3M
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Sun 5

Sunday November 5, 2017

WOD (GPP) (Spend time working skills in prep for WOD: You should have a plan for progressing during the WOD) Burpee Pull-Up: 5 CL&J (Work-Up) OTM 20
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Sat 4

Saturday November 4, 2017

Gross Strength (GS) BP 10 x 3 OTM WOD (GPP) 21-15-9 reps for time of: Muscle-ups Single-arm overhead squatsMen use an 80-lb. dumbbell Women use a 55-lb. dumbbell…
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Fri 3

Friday November 3, 2017

Gross Strength GS) OHS 1 x 20 RM WOD (GPP) PCL&J: 7 (#185/#120) Double Under: 50 5 Rounds for time (An oldie but a goodie)
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Thu 2

Thursday November 2, 2017

Gross Strength (GS) SDL 10 x 2 OTM WOD (GPP) DBCL: 21 (#35/#25) Push Press: 12 AbMat Sit-Up: 21 AMRAP: 20 Minutes (2112 Rush)
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