Daily Motivation: “Success must be felt on the inside before it can be seen on the outside.”
CrossFit WOD
AMRAP – 20:00
– 5 Burpee Box Jumps (24ʺ/20ʺ)
– 10 Push Press (95#/65#)
– 15 Wall Ball (20#/14# @ 10’/9′)
Category: CrossFit
Daily Motivation: “Strive for progress, not perfection.”
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 25m OH Lunge/Lunge
– :30 Rest
– Max Unbroken Muscle Ups/C2B Pullups
– :30 Rest
– 25m Bear Crawl
Daily Motivation: “Stop wishing for it. Starting working for it.”
CrossFit WOD
Eight Rounds w/ Partner
– 400m Run
*One partner working at a time.
Daily Motivation: “I feel prettiest when I sweat.”
CrossFit WOD
Five Rounds w/ 5:00 Rest
AMRAP – 2:00
– 4 Deadlift (275#/185#)
– Max Burpees
Daily Motivation: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” -Jack LaLanne
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Squat Cleans
Every 2:00 x 7:
– 3 TnG Squat Cleans
-or-
1B) Back Squats
Every 2:00 x 7:
– 3 Back Squats
2. Burpee Pullups
Every 3:00 x 5:
– 8 Burpee Pullups
3. Complete 80 Reps Total:
– Toes to Bar/Hanging Leg Raise
– Knees to Elbows/Hanging Knee Raise
– GHD Situps
– V-Ups
– AbMat Situps
Daily Motivation: “There are no shortcuts to any place worth going.” -Beverly Sills
CrossFit WOD
“Tabata Something Else”
For Total Reps
– 8 x :20/:10 Pullups
– 8 x :20/:10 Pushups
– 8 x :20/:10 Situps
– 8 x :20/:10 Air Squats
Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner
CrossFit WOD
EMOM – 24:00
– 1st: 5 Man Makers (with or without the squat)
– 2nd: 10 Hollow Rocks/:20 Hollow Hold
– 3rd: Rest
Man Makers
Daily Motivation: “That which we obtain too easily, we esteem too lightly.” -Thomas Paine
CrossFit WOD
Five Rounds w/ Partner
– 400m Row @ 80%
5:00 Rest
Five Rounds w/ Partner
– 400m Run @ 80%
Daily Motivation: “Some people dream about success. Others wake up and work hard at it.”
CrossFit WOD
Six Rounds w/ 3:00 Rest
– :30 Wall Ball
– :30 Pullups/:30 Burpees
Note: Alternate Pullups and Burpees each round.
Daily Motivation: “Pullups and cleans and kettlebell swings – that’s what girls are made of.”
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A) Hang Power Clean
Three Rounds w/ 3:00 Rest
-3.3.3 Hang Power Clean
and
2A) Four Rounds w/ 4:00 Rest*
– :30 Hang Power Clean
– :30 Push Press
or
1B) Deadlift
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 30X1
and
2B) Four Rounds w/ 4:00 Rest*
– :30 Russian KB Swings
– :30 Hand Release Pushups
*Part 2: While resting between rounds complete one of the following:
– 10 Strict Toes to Bar
or
– 15 GHD Situps
or
– 30 Ab Mat Situps