Daily Motivation: “Spread positivity. You will never make yourself better by tearing others down.”
CrossFit WOD
Skill – Muscle Up Drills
AMRAP – 10:00
Buy-In: 400m Row
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2:00 Rest
AMRAP – 10:00
Buy-in: 400m Row
– 5 KB High Pulls
– 10 Lunges (total)
– 10 Situps
Daily Motivation: “Be as you wish to seem.” -Socrates
CrossFit WOD
Work 5:00 @ 85%
– Row @ 2k Pace
Work 5:00 @ 85%
– 6 KB Swings
– 9 Air Squats
Work 5:00 @ 85%
– 6 Pushups
– 9 Situps
Work 5:00 @ 85%
– 6 KB High Pulls
– 9 Squat Thrusts
CrossFit WOD
Partner WOD
AMRAP – 25:00
a. 10 KB High Pulls (32kg/20kg)
b. 100m Sprint (out)
c. 100m Sprint (back)
Note: Both partners must complete their part before the first partner can move on to the next movement. For example: Partner one does part a. Partner two does part a. Partner one does part b. Partner two does part be, etc.
Underground WOD
Six Rounds
1a. 5 KB Clean and Press w/ Right
1b. 5 KB Clean and Press w/ Left
1c. 20 Mountain Climbers (each)
Five Rounds
2a. 10 KB Snatches w/ Right
2b. 10 KB Snatches w/ Left
2c. 10 KB High Pulls
Endurance WOD
Three to Seven Rounds:
– 4:00 Run
– 3:00 Recovery
Olympic Strength
1. 10 x 2 Snatch Drill
2. 3 x 5 Front Squat
3. 3 x 10 Clean High Pull
4. 3 x 10 Back Squat
Olympic Strength
1. 5RM Overhead Squat
2. 3 x 5 Front Squat
3. 3 x 5 Snatch High Pull
4. 3 x 10 Snatch Grip Deadlift
Press/Push Press
Five Rounds:
1a. Max Reps Press
1b. x 2 Push Press
Four Round Circuit (45/15)
– KB High Pulls
– KB Presses
– KB Rows
– KB Swings
Deadlift
– 1 Rep Max
Pullup
– 4 x Max Reps
Snatch Pulls
– 5 x 3 Reps
Snatch High Pulls
– 5 x 1 Reps
Hanging L Raises
– 5 x 10 Reps