Daily Motivation: “You can have results or excuses. You can’t have both.”
CrossFit WOD
Five Rounds:
– 2.2.2 Deadlift (70% 1RM)
– 200m Run
– 3.3.3 Ring Dip
– 200m Run
Category: CrossFit
Daily Motivation: “You are so worth it. Stay strong!”
CrossFit WOD
Five Rounds (every 3:00)
– 6 Front Squat @ 4021/3 Front Squat @ 20X1
– Max Ring Rows @ 4021/Max Strict Pullups @ 11X1
Max Efforts:
– Plank Hold
– :30 Rest
– Side Bridge on Right
– :30 Rest
– Side Bridge on Left
Daily Motivation: “Yeah, so it’s cold. Go anyway.”
CrossFit WOD
Work 10:00 @ 85%
– 6 Pushups
– 8 Situps
– 10 Lunges Total
Work 10:00 @ 85%
– 5 KB Clean and Press (each)
– 20 Double Unders
Daily Motivation: “‘Why do I CrossFit?’ So I only have to make one trip carrying in the groceries.”
CrossFit WOD
Five Rounds
– 5 TGU Left Unbroken
– 5 TGU Right Unbroken
Four Rounds
– 1:00 KB Swings
– 3:00 Rest
Daily Motivation: “When your mind asks, ‘Can I do this?’ reply out loud with, ‘Absolutely’ —— then get funny looks.”
CrossFit WOD
Thruster
3-2-2-1-1-1
w/ 3:00 Rest
EMOM – 10:00
– 3 Power Cleans @ 70% 1RM
Daily Motivation: “Tough times don’t last, but tough people do.” -Robert H. Schuller
CrossFit WOD
Five Rounds:
– 50/40/30/20/10 Air Squats
– 400m Run
If you are doing the Open WOD on Saturday do not do this workout. If you do come to the gym and want to do something warmup, run for 5:00 at an easy pace, row for 5:00 at an easy pace, and mobilize your ankles and hips.
Daily Motivation: “There are plenty obstacles in life. Don’t allow yourself to become one of them.”
CrossFit WOD
Seven Rounds:
– 3 Hang Power Cleans
– 6 Burpees
– 9 Box Jumps (30″/24″)
– 2:00 Rest
*No bouncing on box jumps, open hip on top.
Daily Motivation: “There ain’t much fun in medicine, but there’s a heck of a lot of medicine in fun.” -Josh Billings
CrossFit WOD
Partner WOD
AMRAP – 12:00
– 75′ Farmers Walk
– 75′ Bear Crawl
Daily Motivation: “The groundwork of all happiness is good health.”
CrossFit WOD
“Helen”
Three Rounds
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Note: Compare to 2012/12/03.
Daily Motivation: “The body achieves what the mind believes.”
CrossFit WOD
Four Rounds
– 1.1.1.1 Front Squat
– 1:00 Max Hand Release Pushups
– 3:00 Rest
For Time:
– 1k Row