Daily Motivation: “It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” – James Gordon
CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings
– 1 to 10 Burpees
Four Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest
Daily Motivation: “It doesn’t matter how slowly you go, as long as you do not stop.” -Confucius
CrossFit WOD
Five Rounds:
– 1:00 Rower
– 1:00 Rest
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Farmers Walk
– 1:00 Rest
*Lowest round of meters and double unders.
Daily Motivation: “If you want something you’ve never had, then you’ve got to do something you’ve never done.”
CrossFit WOD
“Barbara”
Five Rounds w/ 3:00 Rest
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
Daily Motivation: “Don’t ask for a light load, but rather ask for a strong back.”
CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
A1) Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 60%
Deadlift < 2.0/1.5 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 5 Deadlifts
Finisher
2) Five Rounds w/ 3:00 Rest
– 10 Unroken Power Cleans
– 10 Burpees
Daily Motivation (Weekend Edition): “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan
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
Partner WOD – “31Heroes”
We are joining CrossFit gyms around the nation and world in hosting the “31Heroes” WOD honoring the men killed in action on August 6, 2011. All funds raised will be donated to Snowball Express, the Travis Manion Foundation. Register now or donate to the cause! Note: You do not have to register in order to participate.
AMRAP 31 Minutes:
– 8 Thrusters (155#/105#)
– 6 Rope Climbs (15 ft. ascent)
– 11 Box Jumps (30″/24″)
As always, we will scale and modify the movements where necessary. This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score = Total # of reps. We will 6 to 7 teams going at the same time. Therefore we may have two of three heats.
Daily Motivation: “All it takes is all you got.” -Marc Davis
CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerks (135#/95#)