Daily Motivation: “Will power is a muscle. The more you use it, the stronger it gets.”
CrossFit WOD
Four Rounds w/ 5:00 Rest
– 1:00 Rower (calories)
– 1:00 Burpee
– 1:00 Russian KB Swing
Note: Scoring is total reps across all stations each round.
Daily Motivation: “Hiding from your weaknesses is a recipe for incapacity and error.”
CrossFit WOD
AMRAP 20:00
– 3 Thrusters (135#/95#)
– 6 C2B Pullups
– 9 Burpees
– 200m Run
Daily Motivation: “Who is counting on you to be your healthiest?”
CrossFit WOD
Six Rounds w/ 4:00 Rest
– :30 Power Clean & Jerk (95#/65#)
– :30 Power Clean (95#/65#)
– :30 Burpee
*Track total reps each round.
Daily Motivation: “There are 1,440 minutes in a day. Can you spare 60 of them for exercise?”
CrossFit WOD
A. 1RM – 15:00
– Weighted Pullup
B. For Time
– 100 Burpees
Daily Motivation: “Pain is temporary. Quitting lasts forever.” -Lance Armstrong
CrossFit WOD
Find 1RM – 15:00
– Deadlift
EMOM – 10:00
– 2 TnG Power Cleans
– 4 Burpees
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
Daily Motivation: “Clear your mind of CAN’T!“
CrossFit WOD
Two Rounds w/ 3:00 Rest:
1:00 – Pushups
1:00 Rest
1:00 – Situps
1:00 Rest
1:00 – Air Squats
1:00 Rest
1:00 – Burpees
1:00 Rest
1:00 – Step Ups
1:00 Rest
1:00 – Ring Rows
1:00 Rest
1:00 – Mountain Climbers
Daily Motivation: “Yesterday, you said tomorrow. Just do it!”
CrossFit WOD
Work – 3:00
– 5 KB Swings
– 10 Pushups
2:00 Rest
Work – 3:00
– 5 Pushups
– 10 Air Squats
2:00 Rest
Work – 3:00
– 5 Air Squats
– 10 Situps
2:00 Rest
Work – 3:00
– 5 Situps
– 10 Burpees
2:00 Rest
Work – 3:00
– 5 Burpees
– 10 KB Swings
Daily Motivation: “Ladies: That awkward moment when you are lifting more than the guy next to you… just kidding… not awkward – straight awesome.”
CrossFit WOD
Five Rounds:
– 4 Turkish Getups (each arm)
Five Rounds For Time:
– 10 Deadlift (135/95)
– 10 Burpees
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″)