Daily Motivation: “Fall down 7 times. Get up 8!” -Japanese Proverb
CrossFit WOD
Four Rounds:
– 5 KB Windmills (each)
– 1:00 Plank Hold
Four Rounds @ 85%:
AMRAP – 1:30 w/ 6:00 Rest
– 3 Burpees
– 5 Russian KB Swings
Month: April 2013
Daily Motivation: “Eighty percent of success if showing up!” -Woody Allen
CrossFit WOD
Back Squat > BW
Five Rounds:
A1. – 3 @ 30X1 w/ 70-75%
Back Squat < BW
Four Rounds
A1. – 8 Back Squats @ 4121
A2. 1 Rope Climb/Max Ring Rows @ 4121
EMOM – 10:00
– 1 Power Clean @ 80%
Categories
2013-04-06
Daily Motivation (Weekend Edition): “Do not let what you cannot do interfere with what you can do.” – John Wooden
Good luck to Ashley Shirley, Blake T., and Marshall (competing as individuals), Coach David, Chrissy and Paul (Team ‘Yard Dogs), and Cristina, Sarah and Tosh (Team KangTosh Gills) who are competing at the WOD-A-THON is Tuscaloosa tomorrow!
9:00 ~ 10:00 a.m.
Open Gym
The Boneyard will open at 8:15 a.m. for those who are competing in the Open to warm up and prepare to do Open WOD 13.5.
10:00 ~ 11:00 a.m.
Group WOD
Daily Motivation: CrossFit: Constantly Varied High-Intensity Functional Movements Designed For Universal Scalability
CrossFit WOD
Back Squat > Body Weight
Three Rounds:
– 3.3.3 Thrusters @ 60%
– 400m Run
– 3.3.3 Strict K2E
– 400m Run
Back Squat < Body Weight
Three Rounds:
– 3.3.3 Goblet Squats
– 400m Run
– 3.3.3 Knee Raises
– 400m Run
Daily Motivation: “Be wise in the use of time. The question in life is not how much time do we have. The question is what shall we do with it.”
Partner WOD (Partner 1/Partner 2)
Three Rounds
– 1:00 Wall Ball (P1)
– 1:00 Wall Ball (P2)
1:00 Rest
Three Rounds
– 1:00 Double Unders (P1)
– 1:00 Double Unders (P2)
*Partner rests while partner is working.
Daily Motivation: “Be as you wish to seem.” -Socrates
CrossFit WOD
Work 5:00 @ 85%
– Row @ 2k Pace
Work 5:00 @ 85%
– 6 KB Swings
– 9 Air Squats
Work 5:00 @ 85%
– 6 Pushups
– 9 Situps
Work 5:00 @ 85%
– 6 KB High Pulls
– 9 Squat Thrusts
Daily Motivation: “Ask your doctor if getting off the couch is right for you.”
CrossFit WOD
EMOM – 10:00
– 2 Power Cleans @ 75% of 1RM
EMOM – 10:00
– 2 Strict Presses @ 75% of 1RM