Daily Motivation: “Exercise: You don’t have time not to”
CrossFit WOD
EMOM 40:00
– 1st: 30 secs Ring Rows
– 2nd: 30 secs Box Jumps (step down)
– 3rd: 30 secs Right Plank
– 4th: 30 secs Left Plank
Note: work for 30 seconds/rest for 30 seconds
Tag: Box Jump
Daily Motivation: “Write down (yes on paper) your goals, say them out loud, and put it somewhere that you see everyday.”
CrossFit WOD
Work – 10:00 @ 85%
– 5 Box Jumps w/ Step Down (20″)
– 10 Russian KB Swings (24kg/16kg)
– 20 Double Unders
3:00 Rest
Work – 10:00 @ 85%
– 5 Box Jumps w/ Step Down (20″)
– 10 Russian KB Swings (24kg/16kg)
– 20 Double Unders
*Goal is to complete the same number of reps during each ten minute period. Keep moving and keep breathing, maintain a steady pace.
Daily Motivation: “The secret of getting ahead is getting started.”
CrossFit WOD
A. 1RM – 15:00
– Front Squat
B. Five Rounds w/ 3:00 Rest:
– 6 Max Ring Dips @ 30X1
– 8 Box Jumps (30″/24″)
– 12 KB Swings
Daily Motivation: “If you change nothing, nothing will change.”
CrossFit WOD
Five Rounds For Time:
– 21 KB Swings (24kg/16kg)
– 15 Burpees
– 9 Box Jumps (24″/20″)
– 4:00 Rest
Categories
2013-05-24
Daily Motivation: “Don’t talk about it. Be about it.”
CrossFit WOD
AMRAP – 20:00
– 10 OH Squats (95#/65#)
– 10 Box Jumps
– 30 Double Unders
Daily Motivation: “You are stronger than your excuses.”
CrossFit WOD
21-15-9 Reps For Time:
– Push Press (115#/75#)
– Box Jump w/ Step Down (24″/20″)
– 600m Run
Daily Motivation: “Take pride in how far you have come and have faith in how far you can go.”
CrossFit WOD
Work – 10:00
– 10 Lunges (total)
– 10 KB Swings (24/16)
– 10 Situps
3:00 Rest
Work – 10:00
– 5 Burpees
– 5 KB Clean and Jerks (24/16)
– 5 Box Jumps (24″/20″)
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: “‘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″)
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.