Daily Motivation: “If you’re tired of starting over, stop giving up.”
CrossFit WOD
Six Rounds:
– :30 Goblet Squats
– :30 Rest
– :30 One Arm KB Row (Right)
– :30 Rest
– :30 One Arm KB Row (Left)
– :30 Rest
Finisher
– 60 Hanging Knee Raises/Hanging Leg Raise
Daily Motivation: “Our lives change when our habits change.” -Matthew Kelly
Four Rounds w/ Partner
– 500m Row @ 85%
– 400m Run @ 85%
Note: One partner working at a time. Partner one begins next station when partner two finishes previous station. Partners rest while other partner is working.
Daily Motivation: “Will power is a muscle. The more you use it, the stronger it gets.”
CrossFit WOD
Four Rounds w/ 5:00 Rest
– 1:00 Rower (calories)
– 1:00 Burpee
– 1:00 Russian KB Swing
Note: Scoring is total reps across all stations each round.
Daily Motivation: “You want me to do something…. tell me I can’t do it.” -Maya Angelou
CrossFit WOD
1RM Back Squat > 2/1.5 Body Weight
1A) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
1B) Six Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups
1RM Back Squat < 2/1.5 Body Weight
2A) Five Rounds w/ 2:00 Rest
– 1 Back Squat
*Use 95% 1RM
2B) Six Rounds w/ 3:00
– 10 Weighted Lunges (each)
– 10 Pullups
Finisher
1C) Accumulate 2:00
– Hollow Holds
2C) Complete
– 100 Hollow Rocks
Daily Motivation (Weekend Edition): “Take rest; a field that has rested give a bountiful crop.” -Ovid
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. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
Daily Motivation: “Hiding from your weaknesses is a recipe for incapacity and error.”
CrossFit WOD
AMRAP 20:00
– 3 Thrusters (135#/95#)
– 6 C2B Pullups
– 9 Burpees
– 200m Run
Daily Motivation: “Change ‘I can’t’ into ‘I can’ and pretty soon you will say ‘I did.’”
CrossFit WOD
Five Rounds
– 5 Turkish Getups (each)
EMOM – 16:00
– Even: 15 Russian KB Swings
– Odd: 7 Ring Dips
Daily Motivation: “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” -Zig Ziglar
CrossFit WOD
Work – 2:00
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Situps
– Rower for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Lunges
– Run for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Air Squats
– Jump Rope
Daily Motivation: “Take care of your body. It’s the only place you have to live.” -Jim Rohn
CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00 w/ 8 Pullup Buy In
– 5 Mountain Climbers (each)
– 10 Squat Thrusts
Daily Motivation: “When those WODs get tough, always remember: ‘The best way out is always through.'”
CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 1.1.1.1.1 Deadlift @ 75%
Deadlift < 2.0/1.5 Body Weight
Five Rounds w/ 2:00 Rest
– 3 Deadlifts
Six Rounds for Time:
– 7 Ring Dips
– 15 Russian KB Swings