Daily Motivation: “You could make a wish or you could make it happen.”
CrossFit WOD
Skill
– Muscle Up Drills
Death By Strict Pullup
– Perform pullup(s) on the minute starting at 1 the first minute. Increase reps each round, until you are unable to complete your reps within the minute.
*Do pullups on rings with false grip for an extra challenge
Seven Rounds
– :30 Lunges
– :30 Rest
– :30 KB Clean
– :30 Rest
Daily Motivation: “You can throw in the towel, or you can use it to wipe the sweat off your face.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
CrossFit WOD
Power Clean
3/2/2/1/1/1 w/ 2:00 Rest
Five Rounds w/ 2:00 Rest
– 10 Heavy KB Swings
– 10 Ring Dips
AMRAP – 4:00
– Hollow Rocks
Daily Motivation: “Your legs are not giving out. Your head is giving out. Keep going.”
CrossFit WOD
If Back Squat < 1.3 BW
1A) Back Squat w/ 2:00 Rest
- 5 x 5 Reps
If Back Squat > 1.3 BW
1B) EMOM 12:00
– 2 Back Squats w/ 70% @ 31X1
Note: Focus on accelerating the bar coming up
-then-
2) EMOM 8:00
– 3 Push Press w/ 70% @ 12X1
Daily Motivation: “Your body can do anything. It’s your brain you have to convince.”
CrossFit WOD
Five Rounds
– :30 Row Sprint
– 1:00 Rest
– :30 Box Jumps
– 1:00 Rest
– :30 Pullups
– 1:00 Rest
Daily Motivation: “You don’t have to go fast. You just have to go.”
CrossFit WOD
Three Rounds w/ 5:00 Rest
AMRAP – 10:00 @ 80%
Buy-in: 400m Run
– 5 Pullup
– 10 Pushup
– 15 KB Swings
Daily Motivation: “You can crumble or you can conquer.”
CrossFit WOD
Strict Press
– Build to heavy triple in 12:00
Five Rounds @ 80% w/ 1:00 Rest
AMRAP 2:00
– 3 Hang Power Clean
– 3 Push Press
– 3 Power Clean
– Max Double Unders
Note: 80% means no grunting. Weight chosen should not slow you down. All reps unbroken.
Daily Motivation: “Think about how good you’ll feel when you’re done.”
CrossFit WOD
Back Squat
3/2/2/1/1/1 w/ 3:00 Rest
Four Rounds
– 8 Weighted Step Ups
– 8 Strict Pullups
Finisher
– Plank Hold for Time
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
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