Daily Motivation: “You are much stronger than you think you are.”
CrossFit WOD
Deadlift
– 15:00 to find 1RM
Power Snatch
– 15:00 to find 1RM
Month: October 2013
Daily Motivation: “‘Wow, I really regret that workout.’ Said no one, ever.”
CrossFit WOD
For Time:
– 5k Run
Daily Motivation: “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” -Herophiles
CrossFit WOD
Strict Press
– 12:00 to find 1RM
Push Press
– 12:00 to find 1RM
Ring Dip
– 12:00 to find 3RM ring dips @ 30X1
Daily Motivation: “When something bad happens you have three choices. You can either let it define you, let it destroy you or you can let it strengthen you.”
CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings (32kg/20kg)
– 1 to 10 Burpees
Daily Motivation: “Things turn out best for those who make the best of how things turn out.” – John Wooden
CrossFit WOD
Front Squat
– 15:00 to find 1RM
Squat Clean
– 15:00 to find 1RM
For Time
– 1k Run
Categories
2013-10-26
Daily Motivation (Weekend Edition): “Self-love is the only weight loss aid that really works in the long run.” – Jenny Craig
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: “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” -Pat Riley
CrossFit WOD
“Angie”
For Time
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats
Daily Motivation: “Light weight… Yeah buddy!” -Ronnie Coleman
CrossFit WOD
Four Rounds for Time:
– 3 Deadlift (315#/225#)
– 15 Burpees
– 2 Deadlifts (315#/225#)
– 10 Burpees
– 1 Deadlifts (315#/225#)
– 5 Burpees
– 400m Run
Daily Motivation: “The possibilities are endless once we decide to act.”
CrossFit WOD
Two Rounds w/ 10:00 Rest
– 1k Row
– 1k Run
*Score: total time. Try to keep times for each round within 5 to 10 seconds.
Daily Motivation: “Believe me, the reward is not so great without the struggle.” – Wilma Rudolph
CrossFit WOD
Six Rounds @ 90% w/ 3:00 Rest
AMRAP – 2:00
– 5 Jumping Squats
– 5 Mountain Climbers (each leg)
– 5 Hand Release Pushups