Daily Motivation: “Pain is temporary. What remains is the reward.” -Sensei
CrossFit WOD
Back Squat
3-2-2-1-1 w/ 3:00 Rest
Four Rounds:
– 1:00 Row for meters
– 3:00 Rest
Category: CrossFit
Daily Motivation: “Nothing tastes as good as healthy feels.”
CrossFit WOD
Four Rounds
– 4 Front Squat @ 31X1
– 8 C2B Pullups
– 12 Wall Ball (20#/14# @ 10’/9′)
– 2:00 Rest
Four Rounds
– 4 Push Press @ 13X1
– 8 Burpees
– 12 Box Jumps (20″/ 16″)
– 2:00 Rest
Daily Motivation: “Life isn’t about finding yourself. It’s about creating yourself.” – George Bernard Shaw
CrossFit WOD
Four Rounds w/ 5:00 Rest
AMRAP 5:00
– 6 Pushups
– 10 Mountain Climbers (total)
– 14 Air Squats
Note: Steady pace, 85% effort.
Daily Motivation: “It’s not whether you get knocked down; it’s whether you get back up.” -Vince Lombardi
CrossFit WOD
Five Rounds
– 6 Toes to Bar
– 6 Hang Power Cleans
– 6 Push Press
– 6 Burpees
– 3:00 Rest
Endurance WOD
Two to Six Rounds:
– 200m Run/250 Row
– 1:00 Rest
*Hold within 2 to 3 seconds.
Then
Two to Six Rounds:
– 400m Run/500m Row
– 1:30 Rest
*Hold within 3 to 5 seconds.
Daily Motivation: “Keep calm and do CrossFit.”
CrossFit WOD
Five Rounds
– 1.1.1.1 Deadlift (10 second rest between reps)
– 300′ Farmers Walk
– 2:00 Rest
Five Rounds:
– 10 Russian KB Swings (32/24)
– 200m Run
Daily Motivation: “It’s never a question of CAN you, but WILL you?”
CrossFit WOD
“Jackannie”
For Time:
Buy-In: 1k Row
Five Rounds:
– 50/40/30/20/10 Double Unders
– 10 Thrusters (45#/35#)
– 50/40/30/20/10 Situps
– 6 Pullups
Endurance WOD
Two to Six Rounds
– 4:00 Run/Row
– 3:00 Rest
Hold same distance on all sets.
Daily Motivation: “If you still look cute at the end of your workout, you didn’t train hard enough.”
CrossFit WOD
Five Rounds
– 5/4/3/2/1 Push Press
– 8 Bodyweight Split Squats
– 3:00 Rest
15-10-5 Reps For Time:
– Single KB Thruster (Total)
– Burpee
Endurance WOD
Run
– 5M @ 7M TT pace
Row
– 5k TT
Daily Motivation: “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck
CrossFit WOD
EMOM – 10:00
– 2 Power Snatches
For Time:
– 2k Row
Daily Motivation: “If Plan A fails, remember there are 25 more letters.” – Claire Cook
CrossFit WOD
Five Rounds
– 8 KB Clean and Presses
– Max Strict Pullups
Four Rounds
– 1 Rope Climb
– 5 Axle Deadlifts
– 15 Hollow Rocks
Endurance WOD
Two to Six Rounds
– 1k Run/1,200m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
Daily Motivation: “Things may come to those who wait…but only the things left by those who hustle.” – Abraham Lincoln
CrossFit WOD
“Eva”
Five Rounds:
– 800m Run
– 30 KB Swings (32kg/24kg)
– 30 Pullups
Note: Most of us will be scaling by dropping rounds. Thirty minute soft cutoff. Finish the round you are on at the 30:00 point.
Endurance WOD
Four to Eight Rounds
– 400m Run/Row
– 1:30 Rest
Hold within 3 to 5 seconds.