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 Strict Pullups @ 31X1
– 2:00 Rest
For Time:
– 100 Burpees
CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.
CrossFit WOD
EMOM – 10:00
– 3 Strict Presses
7:00 Ladder w/ Patner
– Burpee
*P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Three Rounds:
– 800m Run/Row
– 2:30 Rest
*Hold within 3-5 seconds.
CrossFit WOD
AMRAP – 10:00
– Max Double Unders
*Begin every minute with 5 burpees.
CrossFit WOD
Partner AMRAP – 15:00
– 5 Deadlifts (275/185)
– 10 Burpees
* Partners alternate rounds.
Mobility WOD
Three Rounds
– :30/:45 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for :45 if you already completed :30 holds.
CrossFit WOD
KB Swing/Burpee Ladder
– 10 KB Russian Swings (24kg/16kg)
– 1 to 10 Burpees
*Challenge: Complete in less than 5:00.
Mobility WOD
Three Rounds
– :30 Plank Hold on Rings w/ External Rotation
– 1:00 Rest
CrossFit WOD
Tabata
– Burpees
Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.
Finisher:
Death By Wall Ball
CrossFit WOD
AMRAP – 12:00
– 12 Power Cleans (95#/65#)
– 12 Burpees
CrossFit WOD
Strict Press
– 10:00 to find 1RM
Front Squat
– 10:00 to find 1RM
7:00 Ladder w/ Patner
– Burpee
Note: P1 does one burpee, P2 does one burpee, P1 does two burpees, P2 does two burpees…
Endurance WOD
Run/Row
– 5:00 On
– 2:30 Rest
– 6:00 On
– 3:00 Rest
– 7:00 On