Daily Motivation: “No pain, no gain.” -Robert Herrick
CrossFit WOD
For Reps:
– 1:00 Wall Balls
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
10:00 Squat Test
For Reps:
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
– 1:00 Wall Balls
Daily Motivation: “Nothing worth having comes easy.” -Dr. Kelso
CrossFit WOD
1RM Deadlift > 2.0/1.5 Body Weight
A1. Three Rounds w/ 3:00 Rest
– 1.1.1.1 Deadlift w/ 80%
A2. Four Rounds w/ 2:00
– 8 Unbroken Power Clean and Push Press
*Heaviest set unbroken will go on whiteboard. No easy sets.
1RM Deadlift < 2.0/1.5 Body Weight
B1. Five Rounds w/ 2:00 Rest
– 3 Deadlifts
*Increase weight each round if able to maintain proper form.
B2. Four Rounds w/ 2:00 Rest
– 10 Heavy Russian KB Swings
– 10 Hand Release Pushups
Finisher
Complete a Total of 80 Reps of any combination of the following:
– GHD Situps
– Toes to Bar/Hanging L-Raise
– Knees to Elbows/Hanging Knee Raise
– V-Up Situp
– Abmat Situps
Daily Motivation (Weekend Edition): “Being happy doesn’t mean that everything is perfect. It means that you’ve decided to look beyond the imperfections.”
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: “No matter how slow you go, you are still lapping everyone on the couch.”
CrossFit WOD
AMRAP – 30:00
– 600m Run
– 10 Pullups
– 10 Situps
Daily Motivation: “Being defeated is often temporary. Giving up makes it permanent.”
CrossFit WOD
EMOM – 16:00
– Even: 8 Thrusters
– Odd: 8 Ring Rows
Finisher:
– 2:00 Max Mountain Climbers
Daily Motivation: “Difficulty is opportunity in disguise.”
CrossFit WOD
Thirty Rounds for Reps
(:30 Work/:30 Rest)
– 5 KB Swings (24kg/16kg)
– 10 Pushups
– 15 Air Squats
*After rest pickup where you left off.
Daily Motivation: “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” -Stephen R. Covey
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 4:00 w/ 400m Run Buy In
– 5 Deadlift (225#/155#)
– 10 Burpees
Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner
CrossFit WOD
1RM Back Squat > 1.5/1.25 Body Weight
A1) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
A2) Five Rounds w/ 2:00 Rest
– 8 Weighted Lunges w/ Barbell (each)
– 8 C2B Pullups
1RM Back Squat < 1.5/1.25 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM
B2) Five Rounds w/ 2:00
– 8 Weighted Step Ups (each)
– 8 Strict Pullups
Finisher
C1) Accumulate 4:00
– Hollow Holds
or
C2) Complete
– 100 Hollow Rocks
Daily Motivation (Weekend Edition): “Let your smile change the world, but don’t let the world change your smile!”
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: “Routine is the enemy!” – Greg Glassman
CrossFit WOD
AMRAP – 20:00 w/ Partner
– 3 Front Squat
– 200m Run
*One partner completes an entire round while the second partner rests.