Daily Motivation: “Goals are the fuel in the furnace of achievement.”
CrossFit WOD
Deadlift > 1.5 Body Weight
Four Rounds
– 3.3 Deadlifts @ 30X1 (Unbroken)
– Max Ring Dips @ 30X1
– 3:00 Rest
Deadlift < 1.5 Body Weight
Six Rounds
– 6 Deadlift @ 4242 (Unbroken)
– 8 Perfect Pushups
– 1:00 Rest
For Time:
– 500m Row
– 400m Run
Daily Motivation: “Focus. You can do this.”
CrossFit WOD
Work – 3:00
– 5 Pullups (Unbroken)/5 KB Rows
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Pushups
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Air Squats
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Situps
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Squat Thrusts
– 15 Double Unders
Daily Motivation: “Fall down 7 times. Get up 8!” -Japanese Proverb
CrossFit WOD
Four Rounds:
– 5 KB Windmills (each)
– 1:00 Plank Hold
Four Rounds @ 85%:
AMRAP – 1:30 w/ 6:00 Rest
– 3 Burpees
– 5 Russian KB Swings
Daily Motivation: “Eighty percent of success if showing up!” -Woody Allen
CrossFit WOD
Back Squat > BW
Five Rounds:
A1. – 3 @ 30X1 w/ 70-75%
Back Squat < BW
Four Rounds
A1. – 8 Back Squats @ 4121
A2. 1 Rope Climb/Max Ring Rows @ 4121
EMOM – 10:00
– 1 Power Clean @ 80%
Daily Motivation: CrossFit: Constantly Varied High-Intensity Functional Movements Designed For Universal Scalability
CrossFit WOD
Back Squat > Body Weight
Three Rounds:
– 3.3.3 Thrusters @ 60%
– 400m Run
– 3.3.3 Strict K2E
– 400m Run
Back Squat < Body Weight
Three Rounds:
– 3.3.3 Goblet Squats
– 400m Run
– 3.3.3 Knee Raises
– 400m Run
Daily Motivation: “Be wise in the use of time. The question in life is not how much time do we have. The question is what shall we do with it.”
Partner WOD (Partner 1/Partner 2)
Three Rounds
– 1:00 Wall Ball (P1)
– 1:00 Wall Ball (P2)
1:00 Rest
Three Rounds
– 1:00 Double Unders (P1)
– 1:00 Double Unders (P2)
*Partner rests while partner is working.
Daily Motivation: “Be as you wish to seem.” -Socrates
CrossFit WOD
Work 5:00 @ 85%
– Row @ 2k Pace
Work 5:00 @ 85%
– 6 KB Swings
– 9 Air Squats
Work 5:00 @ 85%
– 6 Pushups
– 9 Situps
Work 5:00 @ 85%
– 6 KB High Pulls
– 9 Squat Thrusts
Daily Motivation: “Ask your doctor if getting off the couch is right for you.”
CrossFit WOD
EMOM – 10:00
– 2 Power Cleans @ 75% of 1RM
EMOM – 10:00
– 2 Strict Presses @ 75% of 1RM
Daily Motivation: “A goal without a plan is just a wish.” -Antoine de Saint-Exupery
CrossFit WOD
1RM Overhead Squat is > .75 Body Weight
Six Rounds w/ 3:00 Rest Between Rounds
– 3/2/2/1/1/1 OH Squat @ 21X1
– Max Strict Pullups @ 21X1
1RM Overhead Squat is < .75 Body Weight
Five Rounds w/ 1:00 Rest
– 5 Overhead Squats w/ 70% of 1RM @ 4122
– 5 KB Rows @ 4122
Finisher
A. 30 Burpee Pullups
or
B. 45 Burpees
Daily Motivation (Weekend Edition): “You don’t have to be great to start, but you have to start to be great.”
9:00 ~ 10:00 a.m.
Open WOD 13.4
The Boneyard will open at 8:00 a.m. for those who are competing in the Open to warm up and prepare to do Open WOD 13.4 at 9 a.m.
9:00 ~ 10:00 a.m.
Open Gym
10:00 ~ 11:00 a.m.
Group WOD