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.
Tag: Clean
Daily Motivation: “The finish line is just the beginning of a whole new race.”
CrossFit WOD
A. 1RM – 15:00
– Power Clean
B. For Time
– 2k Row
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: “I am a slow walker, but I never walk backwards.”
CrossFit WOD
AMRAP – 20:00
– 9 Hang Power Clean
– 6 Push Press
– 3 Front Squats
– 200m Run
Categories
2013-05-21
Daily Motivation: “Believe that you can meet your goals, work to achieve them … but when it’s all said and done did you do everything you could to get there? That’s the question.” – Chris Spealler, five-time CrossFit Games competitor
CrossFit WOD
For Time:
– 800m Row
EMOM – 10:00
– 3 Hang Power Cleans
For Time:
– 800m Run
Daily Motivation: “Whatever your 100% looks like – give it!”
CrossFit WOD
Clean Grip Deadlift
3-3-3 w/ 3:00 Rest
Power Clean
2-2-2-2 w/ 2:30 Rest
Clean & Jerk
1-1-1-1-1 w/ 2:00 Rest
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″)
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
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)
Daily Motivation: “Eighty percent of success if showing up!” -Woody Allen
CrossFit WOD
Back Squat > BW
Five Rounds:
A1. – 3 @ 30X1 w/ 70-75%
Back Squat < BW
Four Rounds
A1. – 8 Back Squats @ 4121
A2. 1 Rope Climb/Max Ring Rows @ 4121
EMOM – 10:00
– 1 Power Clean @ 80%