Daily Motivation: “You are never too old to set another goal or to dream a new dream.” -C.S. Lewis
CrossFit WOD
Eight Rounds:
– 5 KB Snatches (each)
– 5 KB Clean and Presses (each)
– 200m Run
Category: CrossFit
Daily Motivation: “Whether you think you can or think you can’t, you are probably right.” – Henry Ford
CrossFit WOD
AMRAP – 30:00
(:30 Work/:30 Rest)
– 1st: Air Squats
– 2nd: Pullups
– 3rd: Hollow Hold
– 4th: Superman Hold
Daily Motivation: “What you do today can improve all of your tomorrows.”
CrossFit WOD
Three Rounds w/ 2:00 Rest
AMRAP – 3:00 @ 80 %
– 5 Box Jumps (20″/16″)
– 5 Air Squats
– 5 Squat Thrusts
5:00 Rest
Three Rounds w/ 2:00 Rest @ 80%
– 5 Pushups
– 5 Situps
– 5 Lunges (each)
Daily Motivation: “We first make our habits, and then our habits make us.” -John Dryden
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 3:00
– Buy-In: 30 Double Unders
– 5 Ring Dips
– 10 Russian KB Swings
Daily Motivation: “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” -Edward Stanley
CrossFit WOD
If Good Front Rack and Bottom Position
A. Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Poor Front Rack and/or Bottom Position
B. Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
Finisher
Three Rounds w/ 2:00 Rest
– 7 Clean Catch Squats
– 7 C2B Pullups
-and-
Three Rounds w/ 2:00 Rest
– 7 KB High Pulls
– 7 Jumping Lunges (each)
Daily Motivation: “We do not stop exercising because we grow old. We grow old because we stop exercising.” -Dr. Kenneth Cooper
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 OH Squats (95#/65#)
Daily Motivation: “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha
CrossFit WOD
EMOM – 40:00
– 1st: 20 secs KB SDLHP
– 2nd: 20 secs Ring Pushups
– 3rd: 20 secs Left Plank
– 4th: 20 secs Right Plank
Daily Motivation: “Someone who is busier than you is working out right now.”
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00 @ 80%
– 20 Double Unders
– 5 Pullups
– 5 Burpees
Daily Motivation: “Forget past mistakes. Forget failures. Forget everything you’re going to do from this point forward.”
CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00
– 5 KB Cleans (right)
– 5 Single KB Front Squats (right)
– 5 KB Cleans (left)
– 5 Single KB Front Squats (left)
Daily Motivation: “Find your weakness and work on it until it becomes your strength.” – Archie F. Manning
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A. Power Clean
Three Rounds w/ 3:00 Rest
– 2.2.2.2 TnG Power Clean
or
1B. Deadlift
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 4121
then
2. Four Rounds
– 1:00 OH KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest
Finisher
– 50 Toes to Bar/Hanging Leg Raise