Category: CrossFit

CrossFit Workouts

2013-08-12

Post author By CrossFitMGM
Post date August 11, 2013

Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner

CrossFit WOD
1RM Back Squat > 1.5/1.25 Body Weight
A1) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

A2) Five Rounds w/ 2:00 Rest
– 8 Weighted Lunges w/ Barbell (each)
– 8 C2B Pullups

1RM Back Squat < 1.5/1.25 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM

B2) Five Rounds w/ 2:00
– 8 Weighted Step Ups (each)
– 8 Strict Pullups

Finisher
C1) Accumulate 4:00
– Hollow Holds

C2) Complete
– 100 Hollow Rocks

Tags Hollow, Lunge, Pullup, Squat

CrossFit Workouts

2013-08-09

Post author By CrossFitMGM
Post date August 8, 2013

Daily Motivation: “Routine is the enemy!” – Greg Glassman

CrossFit WOD
AMRAP – 20:00 w/ Partner
– 3 Front Squat
– 200m Run
*One partner completes an entire round while the second partner rests.

Tags Run, Squat

CrossFit Workouts

2013-08-08

Post author By CrossFitMGM
Post date August 7, 2013

Daily Motivation: “It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” – James Gordon

CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings
– 1 to 10 Burpees

Four Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest

Tags Burpee, KB Swing, Plank

CrossFit Workouts

2013-08-07

Post author By CrossFitMGM
Post date August 7, 2013

Daily Motivation: “It doesn’t matter how slowly you go, as long as you do not stop.” -Confucius

CrossFit WOD
Five Rounds:
– 1:00 Rower
– 1:00 Rest
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Farmers Walk
– 1:00 Rest
*Lowest round of meters and double unders.

Tags Double Under, Farmer's Walk, Rower

CrossFit Workouts

2013-08-06

Post author By CrossFitMGM
Post date August 5, 2013

Daily Motivation: “If you want something you’ve never had, then you’ve got to do something you’ve never done.”

CrossFit WOD
“Barbara”
Five Rounds w/ 3:00 Rest
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats

Tags Barbara, Pullup, Pushup, Situp, Squat

CrossFit Workouts

2013-08-05

Post author By CrossFitMGM
Post date August 4, 2013

Daily Motivation: “Don’t ask for a light load, but rather ask for a strong back.”

CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
A1) Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 60%

Deadlift < 2.0/1.5 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 5 Deadlifts

Finisher
2) Five Rounds w/ 3:00 Rest
– 10 Unroken Power Cleans
– 10 Burpees

Tags Burpee, Clean, Deadlift

CrossFit Workouts

2013-08-02

Post author By CrossFitMGM
Post date August 1, 2013

Daily Motivation: “All it takes is all you got.” -Marc Davis

CrossFit WOD
“Grace”
For Time:
– 30 Clean and Jerks (135#/95#)

Tags Clean, Grace, Jerk

CrossFit Workouts

2013-08-01

Post author By CrossFitMGM
Post date July 31, 2013

Daily Motivation: “If you’re tired of starting over, stop giving up.”

CrossFit WOD
Six Rounds:
– :30 Goblet Squats
– :30 Rest
– :30 One Arm KB Row (Right)
– :30 Rest
– :30 One Arm KB Row (Left)
– :30 Rest

Finisher
– 60 Hanging Knee Raises/Hanging Leg Raise

Tags Row, Squat

CrossFit Workouts

2013-07-31

Daily Motivation: “Our lives change when our habits change.” -Matthew Kelly

Four Rounds w/ Partner
– 500m Row @ 85%
– 400m Run @ 85%

Note: One partner working at a time. Partner one begins next station when partner two finishes previous station. Partners rest while other partner is working.