Daily Motivation: “Ask your doctor if getting off the couch is right for you.”
CrossFit WOD
EMOM – 10:00
– 2 Power Cleans @ 75% of 1RM
EMOM – 10:00
– 2 Strict Presses @ 75% of 1RM
Tag: Clean
Daily Motivation: “Yeah, so it’s cold. Go anyway.”
CrossFit WOD
Work 10:00 @ 85%
– 6 Pushups
– 8 Situps
– 10 Lunges Total
Work 10:00 @ 85%
– 5 KB Clean and Press (each)
– 20 Double Unders
Daily Motivation: “When your mind asks, ‘Can I do this?’ reply out loud with, ‘Absolutely’ —— then get funny looks.”
CrossFit WOD
Thruster
3-2-2-1-1-1
w/ 3:00 Rest
EMOM – 10:00
– 3 Power Cleans @ 70% 1RM
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.
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
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.
Daily Motivation: “If Plan A fails, remember there are 25 more letters.” – Claire Cook
CrossFit WOD
Five Rounds
– 8 KB Clean and Presses
– Max Strict Pullups
Four Rounds
– 1 Rope Climb
– 5 Axle Deadlifts
– 15 Hollow Rocks
Endurance WOD
Two to Six Rounds
– 1k Run/1,200m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
10:00
– Build to 1RM Squat Clean
10 to 1:
– Overhead Squats
– Ring Dips
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 8 Single KB Snatch (each arm)
– 8 Box Jumps (30″/24″)
Five Rounds
– Max Ring Rows
– 8 Single KB Clean (each arm)
– 8 Burpee Box Jumps (30″/24″)
Endurance WOD
Two to Four Rounds:
– 800m Run/Row
– 5:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Ten Rounds
– 5 Hang Power Clean
– 15 KB Swings
– 1:00 Rest
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
Mobility WOD