Daily Motivation: “Tough times don’t last, but tough people do.” -Robert H. Schuller
CrossFit WOD
Five Rounds:
– 50/40/30/20/10 Air Squats
– 400m Run
If you are doing the Open WOD on Saturday do not do this workout. If you do come to the gym and want to do something warmup, run for 5:00 at an easy pace, row for 5:00 at an easy pace, and mobilize your ankles and hips.
Daily Motivation: “There are plenty obstacles in life. Don’t allow yourself to become one of them.”
CrossFit WOD
Seven Rounds:
– 3 Hang Power Cleans
– 6 Burpees
– 9 Box Jumps (30″/24″)
– 2:00 Rest
*No bouncing on box jumps, open hip on top.
Daily Motivation: “There ain’t much fun in medicine, but there’s a heck of a lot of medicine in fun.” -Josh Billings
CrossFit WOD
Partner WOD
AMRAP – 12:00
– 75′ Farmers Walk
– 75′ Bear Crawl
Daily Motivation: “The groundwork of all happiness is good health.”
CrossFit WOD
“Helen”
Three Rounds
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Note: Compare to 2012/12/03.
Daily Motivation: “The body achieves what the mind believes.”
CrossFit WOD
Four Rounds
– 1.1.1.1 Front Squat
– 1:00 Max Hand Release Pushups
– 3:00 Rest
For Time:
– 1k Row
Daily Motivation (Weekend Edition): “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
Good luck to those running in the Shamrock Shuffle 10K & 2K!
9:00 ~ 10:00 a.m.
Open WOD 13.2
The Boneyard will open at 8:00 a.m. for those who are competing in the Open to warm up and prepare to do Open WOD 13.2 at 9 a.m.
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction.
10:00 ~ 11:00 a.m.
Team/Partner WOD
First-timers get to WOD for free! Members should bring their friends to try us out.
Daily Motivation: “Some quit due to slow progress, never grasping the fact that slow progress… is progress.”
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 10 OH Lunges (total)
– 1:00 Rest
Four Rounds
– Max Ring Rows
– 10 Weighted Step Ups (total)
– 2:00 Rest
Daily Motivation: “Set goals. Reach goals. Make new goals. Repeat.”
CrossFit Games Open WOD 13.2 has been announced! Good luck to all of our athletes!!!
CrossFit WOD
Ladder – 10:00
– 1 Pullups
– 2 Wall Balls
– 2 Pullups
– 4 Wall Balls
– 3 Pullups
– 6 Wall Balls
– 4 Pullups
– 8 Walls Balls
…
Daily Motivation: “Reason #0628 [to be fit]: to make squatting over the public toilet even easier.”
CrossFit WOD
Deadlift
1-1-1-1-1 w/ 3:00 Rest
Five Rounds
– :30 Singles
– :30 Doubles
– :30 Singles
– :30 Rest
Daily Motivation: “Stop waiting for things to happen. Go out and make them happen.”
CrossFit WOD
Power Clean
1-1-1-1-1 w/ 2:00 Rest
EMOM – 15:00
– 10 KB Swings
– 5 Burpees