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: “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: “Be not afraid of going slowly; be afraid only of standing still.”
CrossFit WOD
Four Rounds:
– 1 Suicide Run
– 25/20/15/10 Wall Balls
– 25/20/15/10 Box Jumps
– 25/20/15/10 Burpees
Endurance WOD
Three Rounds:
– 200m Row
– 400m Row
– 600m Row
*1:1 Work/Rest Ratio
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 8 Single KB Snatch (each arm)
– 8 Box Jumps (30″/24″)
Five Rounds
– Max Ring Rows
– 8 Single KB Clean (each arm)
– 8 Burpee Box Jumps (30″/24″)
Endurance WOD
Two to Four Rounds:
– 800m Run/Row
– 5:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 3:00 Rest
AMRAP – 6:00
– 5 Russian KB Swings
– 5 Box Jumps (20″/16″)
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 1:30 Rest
*Hold splits within 3-5 seconds.
Mobility WOD
Three Rounds:
– :30 Single KB OH Hold (each arm)
CrossFit WOD
AMRAP – 6:00
– 3 Unbroken Strict Pullups
Three Rounds For Time:
– 8 Power Snatch (95#/65#)
– 13 Box Jumps (24″/20″)
Endurance WOD
Ten to Twelve Rounds:
– 200m Run
– 2:00 Rest
CrossFit WOD
Three Rounds For Time:
– 50/40/30 Russian KB Swings (24kg/16kg)
– 40/30/20 Box Jumps (24″/20″)
– 30/20/10 Hand Release Pushups
*Step down on box jump.
CrossFit WOD
Five Rounds
– 4 Power Clean TnG
– 7 Ring Dip
– 10 Box Jumps w/ Step Down (30″/24″)
– 3:00 Rest
Mobility WOD
One Round:
– 5 Single KB OH Squats (each arm)
Then
Do mobility in video below.
Then
Two Rounds:
– 5 OH Squats (each arm)
CrossFit WOD
Six Rounds
– 3 Front Squat @ 30X1 (70% 1RM)
– 6 Box Jumps (30″/24″)
– 9 KB Swings (32kg/24kg)
– 3:00 Rest
Endurance WOD
Run
Four Rounds
– 800m Run
– 2:00 Rest
*Hold splits within 3-5 seconds.
Row
Two Rounds
– 1000m Row
– 1:00 Rest
– 1200m Row
– 3:00 Rest