Daily Motivation: “Other people may not have high expectations of me, but I have high expectations for myself.” -Shannon Miller
CrossFit WOD
Weighted Strict Chinup (hands facing you) w/ 2:00 Rest
-3/2/1/3/2/1/3/2/1
Four Rounds
– 1:30 Row
– :30 Rest
– :30 Squats
– :30 Pushups
– :30 Situps
– 1:30 Rest
Daily Motivation: “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Snatch Grip Deadlift
Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 3 to 5 Handstand Pushup
Finisher
– Max Plank Hold
Daily Motivation: Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. -Booker T. Washington
CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 75% @ 31X1
EMOM 8:00
– 3 Push Press w/ 75% @ 12X1
Daily Motivations: “I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.” -Alberto Salazar
CrossFit WOD
Five Rounds w/ 2:00 Rest
– :30 Power Clean (115#/75#)
– :30 Rest
– :30 Burpee Pullup
Complete Total of 50 Reps
– Toes to Bar
– Hanging Leg Raises
– V Ups
– Situps
*Any combination
Daily Motivation: “Spread positivity. You will never make yourself better by tearing others down.”
CrossFit WOD
Skill – Muscle Up Drills
AMRAP – 10:00
Buy-In: 400m Row
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2:00 Rest
AMRAP – 10:00
Buy-in: 400m Row
– 5 KB High Pulls
– 10 Lunges (total)
– 10 Situps
Daily Motivation: “Man imposes his own limitations, don’t set any.” -Anthony Bailey
CrossFit WOD
Skill – 10:00
– Split Jerk
Strict Press – 12:00
– Build to heavy 5 rep
Five Rounds w/ :30 Rest
– 5 Deadlifts (185/135)
– 10 No Squat Wall Ball
– 10 OH KB Swings
*Use Push Press technique on Wall Ball. No full squat.
Daily Motivation: “Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas A. Edison
CrossFit WOD
Front Squat
– Build to Heavy Double in 10:00
EMOM – 6:00
– 3 Heavy Thrusters
Four Rounds w/ 2:00 Rest
– 8 Jumping Lunges (each)
– 8 Pullups
– 8 Burpees
Daily Motivation: “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine
CrossFit WOD
EMOM – 20:00
– Odd: 2 TnG Power Clean w/ 70%
– Even: 2-3 Muscle Ups
Daily Motivation: “The only tactics I admire are do-or-die.” -Herb Elliott
CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 2:00 Rest
Five Rounds: w/ 2:00 Rest
– 8 Thrusters (115#/75#)
– 8 Burpees
*Unbroken thrusters
Daily Motivation: “Human beings are made up of flesh and blood, and a miracle fiber called courage.” -George Patton
CrossFit WOD
Two Rounds w/ 2:00 Rest
1. AMRAP – 5:00
– 6 Hand Release Pushups
– 12 Russian KB Swings
Rest 2:00
2. AMRAP – 5:00
– 6 Box Jumps w/ step down (24″/20″)
– 12 Mountain Climbers (total)
*Good pace, steady movement, no grunting, just breathing.