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: “Vision without action is a daydream. Action without vision is a nightmare.” -Japanese Proverb
CrossFit WOD
Six Rounds w/ 2:00 Rest
– 5 Deadlift Unbroken (275#/185#)
– 5 Knees to Elbows
– 5 Burpees
– 5 C2B Pullups
Note: Move as fast as possible.
9:00 of Core
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
Daily Motivation: “No one ever drowned in sweat.”
CrossFit WOD
Fun Fifty:
– 50 Box Jump (24″/20″)
– 50 Ring Rows
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 SDLHPs (24kg/16kg)
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
Daily Motivation: “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Snatch Grip Deadlift
Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 3 to 5 Handstand Pushup
Finisher
– Max Plank Hold
Daily Motivation: “Man imposes his own limitations, don’t set any.” -Anthony Bailey
CrossFit WOD
Skill – 10:00
– Split Jerk
Strict Press – 12:00
– Build to heavy 5 rep
Five Rounds w/ :30 Rest
– 5 Deadlifts (185/135)
– 10 No Squat Wall Ball
– 10 OH KB Swings
*Use Push Press technique on Wall Ball. No full squat.
Daily Motivation: “You are much stronger than you think you are.”
CrossFit WOD
Deadlift
– 15:00 to find 1RM
Power Snatch
– 15:00 to find 1RM
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 “By failing to prepare, you are preparing to fail.” -Benjamin Franklin
CrossFit WOD
AMRAP – 20:00
– 5 Deadlift (275#/185#)
– 5 HSPUs
– 15 Situps
Daily Motivation: “The first step is always the hardest. Stop thinking about it and just do it.”
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 3 Deadlifts (315#/225#)
– 6 Burpees
– 200m Sprint
Four Rounds w/ 3:00 Rest
– 5 SDLHP (115#/75#)
– 10 Squat Thrusts
Finisher
– 60 Hollow Rocks
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