Daily Motivation: “The secret of getting ahead is getting started.”
CrossFit WOD
A. 1RM – 15:00
– Front Squat
B. Five Rounds w/ 3:00 Rest:
– 6 Max Ring Dips @ 30X1
– 8 Box Jumps (30″/24″)
– 12 KB Swings
Category: CrossFit
Daily Motivation: “There are 1,440 minutes in a day. Can you spare 60 of them for exercise?”
CrossFit WOD
A. 1RM – 15:00
– Weighted Pullup
B. For Time
– 100 Burpees
Daily Motivation: “The finish line is just the beginning of a whole new race.”
CrossFit WOD
A. 1RM – 15:00
– Power Clean
B. For Time
– 2k Row
Daily Motivation: “Strong is the new skinny.”
CrossFit WOD
A. Max Plank Hold (top of pushup)
B. 15:00 Max Effort
– 1RM Squat
C. AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Stop living life for what’s around the corner and start enjoying the walk down the street.” -Grant L. Miller
CrossFit WOD
AMRAP – 20:00
– 400m Run
– 8 Pullups
– 12 KB Swings
Daily Motivation: “Reshape your life one workout at a time.”
CrossFit WOD
Squat Snatch
1-1-1-1-1-1
Two Rounds w/ 5:00 Rest
– 500m Row
Note: Score is average time.
Daily Motivation: “Popeye has spinach. I have CrossFit.”
CrossFit WOD
“Cindy” Interrupted
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– :30 Rest
Daily Motivation: “Pain is temporary. Quitting lasts forever.” -Lance Armstrong
CrossFit WOD
Find 1RM – 15:00
– Deadlift
EMOM – 10:00
– 2 TnG Power Cleans
– 4 Burpees
Daily Motivation: “Limitations only exist if you let them.”
CrossFit WOD
Eight Rounds w/ 2:00 Rest
– 2 Back Squat with 85-90% of last week 3RM.
Note: Same weight on each set. Emphasize bar speed.
Five Rounds
– 5 Strict Pullups
– 5 Single KB Press (each)
– 5 Weighted Step Ups (each)
Daily Motivation: “If you change nothing, nothing will change.”
CrossFit WOD
Five Rounds For Time:
– 21 KB Swings (24kg/16kg)
– 15 Burpees
– 9 Box Jumps (24″/20″)
– 4:00 Rest