Categories
CrossFit Workouts

2013-04-23

Daily Motivation: “Making gains with every rep!” (One of Coach Nate’s favorite quotes.)

CrossFit WOD
EMOM – 20:00
– Even: 3 Hang Clean and 3 Push Press
– Odd: 9 Burpees

Categories
CrossFit Workouts

2013-04-19

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)

Categories
CrossFit Workouts

2013-04-17

Daily Motivation: “It’s not who you are that holds you back. It’s who you think you’re not.” -Denis Waitley

CrossFit WOD
A1. AMRAP – 2:00 w/ 2:00 Rest
– Double Unders

A2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Double Unders from A1
– KB Swings

5:00 Rest

B1. AMRAP – 2:00 w/ 2:00 Rest
– Burpees

B2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Burpees
– Wall Balls

Categories
CrossFit Workouts

2013-04-12

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″)

Categories
CrossFit Workouts

2013-04-09

Daily Motivation: “Fall down 7 times. Get up 8!” -Japanese Proverb

CrossFit WOD
Four Rounds:
– 5 KB Windmills (each)
– 1:00 Plank Hold

Four Rounds @ 85%:
AMRAP – 1:30 w/ 6:00 Rest
– 3 Burpees
– 5 Russian KB Swings

Categories
CrossFit Workouts

2013-04-01

Daily Motivation: “A goal without a plan is just a wish.” -Antoine de Saint-Exupery

CrossFit WOD
1RM Overhead Squat is > .75 Body Weight
Six Rounds w/ 3:00 Rest Between Rounds
– 3/2/2/1/1/1 OH Squat @ 21X1
– Max Strict Pullups @ 21X1

1RM Overhead Squat is < .75 Body Weight
Five Rounds w/ 1:00 Rest
– 5 Overhead Squats w/ 70% of 1RM @ 4122
– 5 KB Rows @ 4122

Finisher
A. 30 Burpee Pullups
or
B. 45 Burpees

Categories
CrossFit Workouts

2013-03-21

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.

Categories
CrossFit Workouts

2013-03-12

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

Categories
CrossFit Workouts

2013-03-01

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

Categories
CrossFit Endurance Workouts

2013-02-27

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.