Daily Motivation: “Repeat after me: ‘I can do this!'”
CrossFit WOD
For Time:
– 1k Row
EMOM – 10:00
– 3 Snatch Balances (45#/35#)
For Time:
– 1k Run
Category: CrossFit
Daily Motivation: “Pain is weakness leaving the body.” -Tom Sobal
Five Rounds:
– 1:30 Run
– 1:30 Rest
5:00 Rest
Five Rounds:
– 1:30 Row
– 1:30 Rest
5:00 Rest
Five Rounds
– 1:30 Jump Rope
– 1:30 Rest
Daily Motivation: “Making gains with every rep!” (One of Coach Nate’s favorite quotes.)
CrossFit WOD
EMOM – 20:00
– Even: 3 Hang Clean and 3 Push Press
– Odd: 9 Burpees
Daily Motivation: “‘Oh squatting isn’t functional? Tell me, how do you get off the toilet?'”
CrossFit WOD
Four Rounds
– 10 Back Squat @ 4121
– 10 C2B Pullups
– 3:00 Rest
Tabata
– Situps (8 x 20/10)
Three Rounds
– 8 Weighted Split Squats (each leg)
– 2:00 Rest
Daily Motivation: “Life is too short to spend it hating your body.”
CrossFit WOD
AMRAP – 20:00
– 3 Power Cleans (70-75%)
– 5 Burpee Pullups
– 7 Box Jumps (step down)
Daily Motivation: “Know your limitations and then defy them.”
CrossFit WOD
Six Rounds:
– 3/2/1/3/2/1 Push Press
– 10 Lunges (total)
– 200m Run
– 2:00 Rest
Daily Motivation: “It’s not who you are that holds you back. It’s who you think you’re not.” -Denis Waitley
CrossFit WOD
A1. AMRAP – 2:00 w/ 2:00 Rest
– Double Unders
A2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Double Unders from A1
– KB Swings
5:00 Rest
B1. AMRAP – 2:00 w/ 2:00 Rest
– Burpees
B2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Burpees
– Wall Balls
Daily Motivation: “It’s never too late – in fiction or in life – to revise.” – Nancy Thayer
CrossFit WOD
Four Rounds
– 3 Turkish Getups (right)
– Side Plank Hold (right)
– 3 Turkish Getups (left)
– Side Plank Hold (left)
Three Rounds
AMRAP – 2:30 w/ 7:30 Rest
– Run/Row
Daily Motivation: “If it’s too heavy, you need to get stronger.”
CrossFit WOD
Six Rounds:
– 3/2/1/3/2/1 Front Squat @ 30X1
– Max Strict Pullups/Ring Rows @ 30X1
– 2:00 Rest
21-15-9 For Time:
– KB Snatch (total)
– Mountain Climber (total)
– Air Squat
Daily Motivation: “‘I don’t have time’ is the grown-up version of ‘The dog ate my homework.’”
CrossFit WOD
AMRAP – 20:00
– 3 Front Squats (heavy)
– 5 KB Presses (each)
– 7 Burpee Box Jumps (30″/24″)