Daily Motivation: “Keep calm and do CrossFit.”
CrossFit WOD
Five Rounds
– 1.1.1.1 Deadlift (10 second rest between reps)
– 300′ Farmers Walk
– 2:00 Rest
Five Rounds:
– 10 Russian KB Swings (32/24)
– 200m Run
Tag: Deadlift
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.
Categories
2013-02-12
Daily Motivation: “Be okay with where you are, even if you know you want to change.”
CrossFit WOD
EMOM – 10:00
– 3 Deadlifts
21-15-9 Reps:
– KB Snatch
– Jumping Lunges
– Hand Release Pushups
CrossFit WOD
EMOM – 12:00
Odd Minutes
– 5 Deadlift @ 60% of 1RM
Even Minutes
– 6 Pushups
– 9 Mountain Climbers (each)
– 12 Air Squats
Mobility WOD
Three Rounds
– :30/:45/1:00 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for 1:00 if you already completed :45 holds.
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
Partner AMRAP – 15:00
– 5 Deadlifts (275/185)
– 10 Burpees
* Partners alternate rounds.
Mobility WOD
Three Rounds
– :30/:45 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for :45 if you already completed :30 holds.
CrossFit WOD
Deadlift w/ 2:00 Rest
3-2-2-1-1-1-1
AMRAP – 10:00
– 10 Russian KB Swings
– 30 Double Unders
CrossFit WOD
AMRAP – 12:00
– Max Strict Pullups
– 4 Deadlifts (60% of 1RM)
– 12 Air Squats
CrossFit WOD
Four Rounds
– 1.1.1.1 Snatch Grip Deadlifts
– 8 Burpee Pullups
– 3:00 Rest
Turkish Getups
– 30 Reps Total
CrossFit WOD
Power Cleans
3-2-1-2-1 w/ 2:00 Rest
Five Rounds
– 2 Clean Grip Deadlift @ 120% of 1RM Power Clean
– 10 Box Jumps
– 2:00 Rest
AMRAP – 3:00
– Double Unders
CrossFit WOD
Four Rounds w/ 3:00
– 5 Clean Grip Deadlift TnG
– 150′ Farmers Walk
Note: Form over load on deadlift.
AMRAP – 12:00:
– 10 KB Swings
– 10 Roll to Candle Sticks
Candle Stick