Daily Motivation: “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine
CrossFit WOD
EMOM – 20:00
– Odd: 2 TnG Power Clean w/ 70%
– Even: 2-3 Muscle Ups
Tag: Clean
Daily Motivation: “You could make a wish or you could make it happen.”
CrossFit WOD
Skill
– Muscle Up Drills
Death By Strict Pullup
– Perform pullup(s) on the minute starting at 1 the first minute. Increase reps each round, until you are unable to complete your reps within the minute.
*Do pullups on rings with false grip for an extra challenge
Seven Rounds
– :30 Lunges
– :30 Rest
– :30 KB Clean
– :30 Rest
Daily Motivation: “You can throw in the towel, or you can use it to wipe the sweat off your face.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
CrossFit WOD
Power Clean
3/2/2/1/1/1 w/ 2:00 Rest
Five Rounds w/ 2:00 Rest
– 10 Heavy KB Swings
– 10 Ring Dips
AMRAP – 4:00
– Hollow Rocks
Daily Motivation: “You can crumble or you can conquer.”
CrossFit WOD
Strict Press
– Build to heavy triple in 12:00
Five Rounds @ 80% w/ 1:00 Rest
AMRAP 2:00
– 3 Hang Power Clean
– 3 Push Press
– 3 Power Clean
– Max Double Unders
Note: 80% means no grunting. Weight chosen should not slow you down. All reps unbroken.
Daily Motivation: “Things turn out best for those who make the best of how things turn out.” – John Wooden
CrossFit WOD
Front Squat
– 15:00 to find 1RM
Squat Clean
– 15:00 to find 1RM
For Time
– 1k Run
Daily Motivation: “The future belongs to those who prepare for it today.” -Malcolm X
CrossFit WOD
If 1RM Deadlift is > 1.25 Body Weight
1A) Power Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Power Clean
-or-
1B) Deadlift
Three Rounds w/ 3:00 Rest
– 5 Deadlifts @ 30X1
-then-
2A) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swing
– :30 Pullup
-or-
2B) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swings
– :30 Ring Rows
Daily Motivation: “Well done is better than well said.” -Benjamin Franklin
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Rack and Bottom Position Need Work
1B) Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
then
2A) Four Rounds w/ 2:00 Rest
– 8 C2B Pullups
– 40 Double Unders
-or-
2B) Six Rounds w/ 1:00 Rest
– 5 Ring Rows
– 10 Mountain Climbers (each leg)
Daily Motivation: “Other gyms use machines… CrossFit builds them.”
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 3:00
– 3 Power Clean (135#/95#)
– 6 Knees to Elbows
– 9 Air Squats
Daily Motivation: “Just remember, somewhere, a little Chinese girl is warming up with your max.” -Jim Conroy
CrossFit WOD
If 1RM Deadlift is > 1.25 Body Weight
1A) Power Clean w/ 2:00 Rest
– 3/2/2/1/1/1 Reps
-or-
1B) Four Rounds w/ 3:00 Rest
– 3 Deadlift @ 4121
2) Four Rounds
– 1:00 KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest
Daily Motivation: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” -Jack LaLanne
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Squat Cleans
Every 2:00 x 7:
– 3 TnG Squat Cleans
-or-
1B) Back Squats
Every 2:00 x 7:
– 3 Back Squats
2. Burpee Pullups
Every 3:00 x 5:
– 8 Burpee Pullups
3. Complete 80 Reps Total:
– Toes to Bar/Hanging Leg Raise
– Knees to Elbows/Hanging Knee Raise
– GHD Situps
– V-Ups
– AbMat Situps