Daily Motivation: “A year from now you will wish you had started TODAY.” -Karen Lamb
CrossFit WOD
Back Squat
– 1RM in 20:00
*Take enough time between lifts to fully recover. Especially as you reach your max.
Finisher
For Time:
– 100 Burpees
Category: CrossFit
Daily Motivation: “Life begins outside of your comfort zone.”
CrossFit WOD
For Time:
– 8k Run (4.97 miles)
Note: 45 minute cutoff.
Daily Motivation: “Make one healthy choice. Then make another.”
CrossFit WOD
“Fran”
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
-or-
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Daily Motivation: “Push harder than yesterday if you want a different tomorrow.”
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 1:00 Row for Average Wattage
– 1:00 Rest
– 1:00 Plank Hold
Daily Motivation: “No pain, no gain.” -Robert Herrick
CrossFit WOD
For Reps:
– 1:00 Wall Balls
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
10:00 Squat Test
For Reps:
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
– 1:00 Wall Balls
Daily Motivation: “Nothing worth having comes easy.” -Dr. Kelso
CrossFit WOD
1RM Deadlift > 2.0/1.5 Body Weight
A1. Three Rounds w/ 3:00 Rest
– 1.1.1.1 Deadlift w/ 80%
A2. Four Rounds w/ 2:00
– 8 Unbroken Power Clean and Push Press
*Heaviest set unbroken will go on whiteboard. No easy sets.
1RM Deadlift < 2.0/1.5 Body Weight
B1. Five Rounds w/ 2:00 Rest
– 3 Deadlifts
*Increase weight each round if able to maintain proper form.
B2. Four Rounds w/ 2:00 Rest
– 10 Heavy Russian KB Swings
– 10 Hand Release Pushups
Finisher
Complete a Total of 80 Reps of any combination of the following:
– GHD Situps
– Toes to Bar/Hanging L-Raise
– Knees to Elbows/Hanging Knee Raise
– V-Up Situp
– Abmat Situps
Daily Motivation: “No matter how slow you go, you are still lapping everyone on the couch.”
CrossFit WOD
AMRAP – 30:00
– 600m Run
– 10 Pullups
– 10 Situps
Daily Motivation: “Being defeated is often temporary. Giving up makes it permanent.”
CrossFit WOD
EMOM – 16:00
– Even: 8 Thrusters
– Odd: 8 Ring Rows
Finisher:
– 2:00 Max Mountain Climbers
Daily Motivation: “Difficulty is opportunity in disguise.”
CrossFit WOD
Thirty Rounds for Reps
(:30 Work/:30 Rest)
– 5 KB Swings (24kg/16kg)
– 10 Pushups
– 15 Air Squats
*After rest pickup where you left off.
Daily Motivation: “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” -Stephen R. Covey
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 4:00 w/ 400m Run Buy In
– 5 Deadlift (225#/155#)
– 10 Burpees