Daily Motivation: “Some quit due to slow progress, never grasping the fact that slow progress… is progress.”
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 10 OH Lunges (total)
– 1:00 Rest
Four Rounds
– Max Ring Rows
– 10 Weighted Step Ups (total)
– 2:00 Rest
Daily Motivation: “Set goals. Reach goals. Make new goals. Repeat.”
CrossFit Games Open WOD 13.2 has been announced! Good luck to all of our athletes!!!
CrossFit WOD
Ladder – 10:00
– 1 Pullups
– 2 Wall Balls
– 2 Pullups
– 4 Wall Balls
– 3 Pullups
– 6 Wall Balls
– 4 Pullups
– 8 Walls Balls
…
Daily Motivation: “Reason #0628 [to be fit]: to make squatting over the public toilet even easier.”
CrossFit WOD
Deadlift
1-1-1-1-1 w/ 3:00 Rest
Five Rounds
– :30 Singles
– :30 Doubles
– :30 Singles
– :30 Rest
Daily Motivation: “Stop waiting for things to happen. Go out and make them happen.”
CrossFit WOD
Power Clean
1-1-1-1-1 w/ 2:00 Rest
EMOM – 15:00
– 10 KB Swings
– 5 Burpees
Daily Motivation: “Obsessed is just a word the lazy use to describe dedicated.” (One of Coach Andrea’s favorite quotes.)
CrossFit WOD
Ring Dip Test
– 3 Reps @ 3010 w/o band to pass
Standing Press
1-1-1-1-1 w/ 3:00 Rest
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation (Weekend Edition): “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” -Robert A. Heinlein (One of Coach Greg Harback’s favorite quotes.)
The gym is closed Saturday, March 9. Good luck to those competing in the Gump Games in Montgomery and the Spartan Sprint in Georgia, and our coaches attending the Fifth Annual JagPower Strength & Conditioning Coaches’ Clinic at the University of South Alabama.
Daily Motivation: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle (One of Coach Chase’s favorite quotes.)
CrossFit WOD: TBA
CrossFit WOD
For Time:
– 50 Box Jumps
– 50 KB Swings
– 50 Situps
– 50 Push Press
– 50 Air Squats
– 50 Double Unders
Daily Motivation: “Swing for the fence. IF you fail…fail aggressively. Then step back up to the plate.” (One of Coach Mike’s favorite quotes.)
CrossFit Games Open WOD 13.1 has been announced! Good luck to all of our athletes!!!
CrossFit WOD
Three Rounds:
– 1:00 Row
– 1:00 Lunges
– 1:00 Pullups
– 1:00 Pushups
Daily Motivation: “You’re only one workout away from a good mood.” (One of Coach Jennie’s favorite quotes.)
The first CF Games Open WOD (WOD 13.1) is announced today. To learn more and register to compete in the Open, visit games.crossfit.com. Those registered to compete should read the Registered Athletes section of our CF Games page.
CrossFit WOD
AMRAP 15:00
– 5 Burpees
– 10 KB Swings
– 25 Double Unders
Daily Motivation: “Off your ass, on your feet.” (One of Coach Cody’s favorite quotes.)
CrossFit WOD
For Time:
– 5k Run