CrossFit WOD
Deadlift > 1.5/1.25 x BW
1. EMOM – 20:00
– Odd: 1.1.1.1 Power Clean @ 70-75%
– Even: Max Strict Pullups
-or-
2. EMOM – 20:00
– Odd: Max Strict Pullups
– Even: 3 Hang Power Clean
Tag: Clean
CrossFit WOD
AMRAP – 20:00
– 3 Power Clean (155#/105#)
– 6 Pullups
– 9 Box Jumps w/ Step Down (24″/20″)
CrossFit WOD
Good Front Rack and Squat Depth
1. 3RM – 15:00
– TnG Hang Squat Clean
-or-
2. 3RM – 15:00
– TnG Power Clean
Six Rounds
– 5 Unbroken Front Squat
– 10 Ring Dips
Join us on New Year’s Day at 5 or 6 p.m. for the first workout of 2014! We will resume regular hours on Thursday. Happy New Year! A big thanks to all of our members and visitors for a memorable 2013. We wish you the best of good health in 2014!
Word of the Month
in·teg·ri·ty noun \in-ˈte-grə-tē\
– the quality of being honest and fair
– the state of being complete or whole
CrossFit WOD
For Time:
– 60 Pullups
– 1 Clean and Jerk (185#/125#)
– 60 Pushups
– 1 Clean and Jerk (185#/125#)
– 60 Situps
– 1 Clean and Jerk (185#/125#)
– 60 Air Squats
– 1 Clean and Jerk (185#/125#)
– 60 Burpees
– 1 Clean and Jerk (185#/125#)
– 60 Double Unders
*Note: 365 Reps. Welcome to a new year! 🙂
Daily Motivation: “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan
CrossFit WOD
1RM – 20:00
– Clean
For Time:
– 2k Row
Daily Motivation: “The more I practice, the luckier I get.” -Gary Player
CrossFit WOD
Power “Elizabeth”
21-15-9 Reps For Time:
– Power Cleans (135#/95#)
– Ring Dips
or
15-12-9 Reps For Time:
– Squat Clean (135#/95#)
– Ring Dips
Categories
2013-12-13
Daily Motivation: In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens
CrossFit WOD
Skill – 10:00
Muscle Up Progressions
– Muscle up from hanging L Sit. Band assistance if needed.
– False Grip Kip and Pull on Rings
EMOM – 20:00
– Odd: 2 TnG Power Cleans w/ 80% 1RM
– Even: 2-3 Muscle Ups
Daily Motivation: “The greatest pleasure in life, is doing the things people say we cannot do.” -Walter Bagehot
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Clean Grip Deadlift
EMOM – 10:00 Rounds
– Odd: 1.1.1.1 Power Clean
– Even: 3 to 5 Muscle Ups
Finisher
– 40 Toes to Bars
Daily Motivation: “The true test of a man’s character is what he does when he knows he won’t get caught.”
Leave out a couple reps. Don’t perform full range of motion. Say you did more weight than you did. You may not get caught. You may not get called out. But you are only cheating yourself and insulting those that don’t. So don’t do it. -Coach D.
CrossFit WOD
Front Squat
– Build to Heavy Single in 10:00
EMOM – 6:00
– 3 Clean & Jerk
Four Rounds w/ 3:00 Rest
– 8 OH Lunges (each)
– 8 Toes to Bar
Daily Motivations: “I had as many doubts as anyone else. Standing on the starting line, we’re all cowards.” -Alberto Salazar
CrossFit WOD
Five Rounds w/ 2:00 Rest
– :30 Power Clean (115#/75#)
– :30 Rest
– :30 Burpee Pullup
Complete Total of 50 Reps
– Toes to Bar
– Hanging Leg Raises
– V Ups
– Situps
*Any combination