Daily Motivation: “Ain’t nuttin’ to it, but ta do it!” -Ronnie Coleman
CrossFit WOD
Back Squat < 1.5x Body Weight
A) Five Rounds w/ 3:00 Rest
– 3 Back Squats @ 3010
*Use 85% 1RM Back Squat
B) Four Rounds w/ 2:00
– 8 Weighted Step Ups (total)
– 8 Strict Pullups
– 1:00 Plank Hold
Back Squat > 1.5x Body Weight
A) Six Rounds w/ 3:00 Rest
-3/2/1/3/2/1 Back Squat
B) Five Rounds w/ 3:00 Rest
– 8 Weighted Step Ups (total)
– 8 Strict Toes to Bar
Daily Motivation: “Our health always seems much more valuable after we lose it.”
CrossFit WOD
AMRAP 20:00
– :20 Plank Hold
– 15 Double Unders
– 10 Single KB Presses (each)
*Every 2 minutes perform 2 Heavy Front Squats
Daily Motivation: “You don’t get what you want. You get what you work for.”
CrossFit WOD
AMRAP – 5:00 @ 85%
Six Rounds w/ 2:00 Rest
– Buy-In: 400m Run
– 5 Pushups
– 6 Situps
– 7 OH KB Swings (24kg/16kg)
*Aim to complete the same number of reps each round.
Daily Motivation: “You will never know your limits unless you push yourself to them.”
CrossFit WOD
1) 10:00 Squat Test
2) Six Rounds w/ 4:00 Rest:
– :30 Wall Ball
– :30 Pullup
*Work on ankle mobility during rest period.
Daily Motivation: “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” -Arnold Schwarzenegger
CrossFit WOD
A) 1RM Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 55% of 1RM
*Ten seconds rest between doubles.
B) 1RM Deadlift < 2.0/1.5 Body Weight
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 3121
Five Rounds w/ 3:00 Rest
– 10 Hang Power Cleans
– 10 Push Press
Finisher
– Accumulate 3:00 in Plank
*Alternate Front, Left, and Right every 30 seconds.
Daily Motivation: “You aren’t going to get the butt you want by sitting on the one you have.”
CrossFit WOD
AMRAP – 20:00
– 400m Run
– 6 Front Squats (135#/95#)
– 8 Ring Dips
Daily Motivation: “You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
In honor of Independence Day, we will do the following WOD:
“1776 WOD”
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts (236#)
*Buy-in: 50 Double Unders
Daily Motivation: “Write down (yes on paper) your goals, say them out loud, and put it somewhere that you see everyday.”
CrossFit WOD
Work – 10:00 @ 85%
– 5 Box Jumps w/ Step Down (20″)
– 10 Russian KB Swings (24kg/16kg)
– 20 Double Unders
3:00 Rest
Work – 10:00 @ 85%
– 5 Box Jumps w/ Step Down (20″)
– 10 Russian KB Swings (24kg/16kg)
– 20 Double Unders
*Goal is to complete the same number of reps during each ten minute period. Keep moving and keep breathing, maintain a steady pace.
Daily Motivation: “Who is counting on you to be your healthiest?”
CrossFit WOD
Six Rounds w/ 4:00 Rest
– :30 Power Clean & Jerk (95#/65#)
– :30 Power Clean (95#/65#)
– :30 Burpee
*Track total reps each round.
Daily Motivation: “Don’t have $100.00 shoes and a 10 cent squat.” -Louie Simmons
CrossFit WOD
Back Squat 1RM is less than 1.5 times your body weight.
A) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Weighted Lunges (10)
– 10 Pullups
C) Finisher
– Accumulate 2:00 of Hollow Holds
Back Squat 1RM is more than 1.5 times your body weight.
A) Four Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups
C) Finisher
– 80 Hollow Rocks