Daily Motivation: “I feel prettiest when I sweat.”
CrossFit WOD
Five Rounds w/ 5:00 Rest
AMRAP – 2:00
– 4 Deadlift (275#/185#)
– Max Burpees
Tag: Deadlift
Daily Motivation: “Pullups and cleans and kettlebell swings – that’s what girls are made of.”
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A) Hang Power Clean
Three Rounds w/ 3:00 Rest
-3.3.3 Hang Power Clean
and
2A) Four Rounds w/ 4:00 Rest*
– :30 Hang Power Clean
– :30 Push Press
or
1B) Deadlift
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 30X1
and
2B) Four Rounds w/ 4:00 Rest*
– :30 Russian KB Swings
– :30 Hand Release Pushups
*Part 2: While resting between rounds complete one of the following:
– 10 Strict Toes to Bar
or
– 15 GHD Situps
or
– 30 Ab Mat Situps
Daily Motivation: “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha
CrossFit WOD
EMOM – 40:00
– 1st: 20 secs KB SDLHP
– 2nd: 20 secs Ring Pushups
– 3rd: 20 secs Left Plank
– 4th: 20 secs Right Plank
Daily Motivation: “Find your weakness and work on it until it becomes your strength.” – Archie F. Manning
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A. Power Clean
Three Rounds w/ 3:00 Rest
– 2.2.2.2 TnG Power Clean
or
1B. Deadlift
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 4121
then
2. Four Rounds
– 1:00 OH KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest
Finisher
– 50 Toes to Bar/Hanging Leg Raise
Daily Motivation: “I may not be there yet, but I’m closer than I was yesterday.” -Jose N. Harris
CrossFit WOD
Deadlift
– 1RM in 15:00
Power Clean
– 1RM in 20:00
Daily Motivation: “Nothing worth having comes easy.” -Dr. Kelso
CrossFit WOD
1RM Deadlift > 2.0/1.5 Body Weight
A1. Three Rounds w/ 3:00 Rest
– 1.1.1.1 Deadlift w/ 80%
A2. Four Rounds w/ 2:00
– 8 Unbroken Power Clean and Push Press
*Heaviest set unbroken will go on whiteboard. No easy sets.
1RM Deadlift < 2.0/1.5 Body Weight
B1. Five Rounds w/ 2:00 Rest
– 3 Deadlifts
*Increase weight each round if able to maintain proper form.
B2. Four Rounds w/ 2:00 Rest
– 10 Heavy Russian KB Swings
– 10 Hand Release Pushups
Finisher
Complete a Total of 80 Reps of any combination of the following:
– GHD Situps
– Toes to Bar/Hanging L-Raise
– Knees to Elbows/Hanging Knee Raise
– V-Up Situp
– Abmat Situps
Daily Motivation: “Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.” -Stephen R. Covey
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 4:00 w/ 400m Run Buy In
– 5 Deadlift (225#/155#)
– 10 Burpees
Daily Motivation: “Don’t ask for a light load, but rather ask for a strong back.”
CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
A1) Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 60%
Deadlift < 2.0/1.5 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 5 Deadlifts
Finisher
2) Five Rounds w/ 3:00 Rest
– 10 Unroken Power Cleans
– 10 Burpees
Daily Motivation: “When those WODs get tough, always remember: ‘The best way out is always through.'”
CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 1.1.1.1.1 Deadlift @ 75%
Deadlift < 2.0/1.5 Body Weight
Five Rounds w/ 2:00 Rest
– 3 Deadlifts
Six Rounds for Time:
– 7 Ring Dips
– 15 Russian KB Swings
Daily Motivation: “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” -Arnold Schwarzenegger
CrossFit WOD
A) 1RM Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 55% of 1RM
*Ten seconds rest between doubles.
B) 1RM Deadlift < 2.0/1.5 Body Weight
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 3121
Five Rounds w/ 3:00 Rest
– 10 Hang Power Cleans
– 10 Push Press
Finisher
– Accumulate 3:00 in Plank
*Alternate Front, Left, and Right every 30 seconds.