Category: CrossFit

Categories
CrossFit Workouts

2013-07-29

Daily Motivation: “You want me to do something…. tell me I can’t do it.” -Maya Angelou

CrossFit WOD
1RM Back Squat > 2/1.5 Body Weight
1A) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

1B) Six Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups

1RM Back Squat < 2/1.5 Body Weight
2A) Five Rounds w/ 2:00 Rest
– 1 Back Squat
*Use 95% 1RM

2B) Six Rounds w/ 3:00
– 10 Weighted Lunges (each)
– 10 Pullups

Finisher
1C) Accumulate 2:00
– Hollow Holds

2C) Complete
– 100 Hollow Rocks

Categories
CrossFit Workouts

2013-07-26

Daily Motivation: “Hiding from your weaknesses is a recipe for incapacity and error.”

CrossFit WOD
AMRAP 20:00
– 3 Thrusters (135#/95#)
– 6 C2B Pullups
– 9 Burpees
– 200m Run

Categories
CrossFit Workouts

2013-07-25

Daily Motivation: “Change ‘I can’t’ into ‘I can’ and pretty soon you will say ‘I did.’”

CrossFit WOD
Five Rounds
– 5 Turkish Getups (each)

EMOM – 16:00
– Even: 15 Russian KB Swings
– Odd: 7 Ring Dips

Categories
CrossFit Workouts

2013-07-24

Daily Motivation: “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” -Zig Ziglar

CrossFit WOD
Work – 2:00
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Situps
– Rower for Meters

3:00 Rest

Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Lunges
– Run for Meters

3:00 Rest

Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Air Squats
– Jump Rope

Categories
CrossFit Workouts

2013-07-23

Daily Motivation: “Take care of your body. It’s the only place you have to live.” -Jim Rohn

CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00 w/ 8 Pullup Buy In
– 5 Mountain Climbers (each)
– 10 Squat Thrusts

Categories
CrossFit Workouts

2013-07-22

Daily Motivation: “When those WODs get tough, always remember: ‘The best way out is always through.'”

CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 1.1.1.1.1 Deadlift @ 75%

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

Six Rounds for Time:
– 7 Ring Dips
– 15 Russian KB Swings

Categories
CrossFit Workouts

2013-07-19

Daily Motivation: “A good laugh and a long sleep are the best cures in the doctor’ book.” -Irish Proverb

CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups

Compare to 2013-03-19

Categories
CrossFit Workouts

2013-07-18

Daily Motivation: “Your soul is rooting for you.”

CrossFit WOD
Seven Rounds w/ 2:00 Rest
– 10 Wall Balls
– 8 Ring Dips

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

Categories
CrossFit Workouts

2013-07-17

Daily Motivation: “Those who succeed are the ones who look in the mirror and see no change, but continue anyway, knowing they’ll get there in time.”

CrossFit WOD
AMRAP – 3:00 @ 85%
– 5 KB Swings
– 10 Burpees

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Pushups
– 10 KB Swings

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Air Squats
– 10 Pushups

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Situps
– 10 Air Squats

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Burpees
– 10 Situps

Categories
CrossFit Workouts

2013-07-16

Daily Motivation: “No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates

CrossFit WOD
Five Rounds w/ 4:00 Rest
– :30 Power Clean (95/65)
– :30 Push Press (95/65)
– 200m Run
Score is total time to complete all five rounds.