Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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December 2017
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Sun 31

Sunday December 31, 2017

WOD (GPP) PCL: 5 (#155/#105) Rack Lunge (In Place, backward) 1/1 x 5 (10 Steps) Bar Facing Burpee: 15 AMRAP 15 Minutes Gross Strength (GS) P 5 x…
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Sat 30

Saturday December 30, 2017

WOD (GPP) Tuesday 171219 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 15 reps 15 strict handstand push-ups From Crossfit.com Gross Strength (GS) BSQ 10 x…
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Thu 28

Thursday December 28, 2017

WOD (GPP) Partner WOD: P1/P2 P1/P2 Row 250M (to 2500M) Box Jump: 2 to 20 by 2 (24kg/16kg) Push-Up: 1 to 10 by 1 Swing: 2 to 20…
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Wed 27

Wednesday December 27, 2017

WOD (GPP) Row: 500M Burpee MU: 7 (If not MU, Burpee C2B) CL&J: 5 (#225/#155) Rest 1:004 Rounds Each round should be a redline sprint. Record times. Gross…
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Tue 26

Tuesday December 26, 2017

WOD (GPP) TH: 7 (#135/#95) Rest: 30 5 Rounds Then SN: 7 (TNG) Rest: 30 5 Rounds Then BSQ: 7 Rest: 30 5 Rounds (Choose weight that is…
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Sun 24

Sunday December 24, 2017

Christmas eve WOD: 12 Days of Christmas 1 – Clean & Jerk (155/105) 2 – Air Squats 3 – Push Press (155/105) 4 – Toes to bar 5…
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Sat 23

Saturday December 23, 2017

WOD (GPP) Open 13.5 (See Standards) TH: 15 (#100/#65) C2B 15 See Score Sheet for info Gross Strength (GS) DL 5 x 2 E3M
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Fri 22

Friday December 22, 2017

WOD (GPP) DBSN 1/1 x 10 (20 Reps) (#70/#50) Goblet Squat: 20 w/DB Run: 200 3 Rounds for time Gross Strength GS) P 10 x 3 OTM
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Wed 20

Wednesday December 20, 2017

WOD (GPP) Open 13.1 (See Standards) Burpee: 40 SN: 30 (#75/#45) Burpee: 30 SN: 30 (#135/#75) Burpee: 20 SN: 30 (#165/#100) Burpee: 10 SN: Max Reps (#210/#120) AMRAP…
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Tue 19

Tuesday December 19, 2017

WOD (GPP) Open 13.4 (See Standards) CL&J: 3 (#135/#95) T2B: 3 CL&J: 6 (#135/#95) T2B: 6 CL&J: 9 (#135/#95) T2B: 9Continue Progression AMRAP: 7:00 Gross Strength (GS) BP…
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Mon 18

Monday December 18, 2017

WOD (GPP) Double KB (24kg/16kg) Swing: 5 CL: 5 FSQ: 5 J: 5 AMRAP: 8:00 (For Eric Bartlett, lol) Gross Strength (GS) OHS 5 x 10 E3M
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Sun 17

Sunday December 17, 2017

WOD (GPP) Cindy AMRAP: 5:00 SN 1RM: 5:00 Cap Cindy AMRAP: 5:00 CL&J 1 RM 5:00 Cap 4 Different Scores Gross Strength (GS) SDL 5 x 3 E3M
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Sat 16

Saturday December 16, 2017

WOD (GPP) BSQ: 15 (#225/#155)  – From ground MU: 7 3 Rounds for time Gross Strength (GS) PP 5 x 12 E3M
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Fri 15

Friday December 15, 2017

WOD (GPP) Burpee Box Jump: 10 (24”/20”) Alternating DB Step Up: 10 (#40/#30) Shoulder to Overhead: 10 AMRAP: 15 Minutes Gross Strength GS) FSQ 5 x 2 E3M
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Thu 14

Thursday December 14, 2017

WOD (GPP) Row: 1000 Then TH: 30 (#45/#35) Ring Dip: 15 4 Rounds for time Gross Strength (GS) DL 10 x 3 OTM
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Mon 11

Monday December 11, 2017

WOD (GPP) Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups Men use 75 lb.
Women use 55 lb.
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Sun 10

Sunday December 10, 2017

WOD (GPP) Split PSN: 10 (Alternating feet – #95/#65) SNBAL: 10 T2B: 10 AMRAP: 10 Minutes Gross Strength (GS) BP 5 x 10 E3M
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Fri 8

Friday December 8, 2017

WOD (GPP) Burpee over Box Jump:12 (24”/20”) Ball Slam: 10 (#30/#20) HSPU: 85 Rounds for time Gross Strength GS) SDL 5 x 12 E3M
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Thu 7

Thursday December 7, 2017

WOD (GPP) Swing: 15 AbMat Sit Up: 20 Split Lunge: 1/1 x 10AMRAP: 15 Minutes Gross Strength (GS) PP 5 x 2 E3M
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Tue 5

Tuesday December 5, 2017

WOD (GPP) DB Lunge – High Carry: 80’ (#35/#25 – At shoulder) AbMat SU: 20 DB Thruster: 10 AMRAP: 20 Minutes Gross Strength (GS) DL 1 x 20…
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Mon 4

Monday December 4, 2017

WOD (GPP) HCL: 7 (#135/#95) Burpee over the bar: 14 Toes to Bar: 7 AMRAP: 20 Minutes Gross Strength (GS) P 10 x 2 OTM
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Sun 3

Sunday December 3, 2017

WOD (GPP) Run: 800 Then DL: 7 (#275/#185) Wall Ball: 14 (#20/#14) Push Up: 21 5 Rounds for time Gross Strength (GS) BSQ 5 x 5 E3M
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Fri 1

Friday December 1, 2017

WOD (GPP) Swing: 30 (32kg/24KG) GHD Sit Up: 30 (Sub AbMat if needed) Run: 400m 4 Rounds for time Gross Strength GS) BP 5 x 3 E3M
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