CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00
– 3 Handstand Pushup
– 10 Russian KB Swing
– 20 Double Under
Tag: KB Swing
CrossFit WOD
AMRAP – 20 Minutes:
– 5 Deadlifts (225#/155#)
– 5 Pullups C2B
– 5 HSPUs
– 10 KB Swings (24kg/16kg)
– 10 Overhead Lunges (45#/25#)
– 10 Ball Slams
Categories
2013-12-31
Daily Motivation: “In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens
CrossFit WOD
Five Rounds For Time:
– 20 KB Swings (24kg/16kg)
– 10 Box Jumps (24″/20″)
– 3 Muscle Ups
Daily Motivation: “The difference between the impossible and the possible lies in a man’s determination.” -Tommy Lasorda
CrossFit WOD
AMRAP – 5:00
– Double Unders for Reps
2:00 Rest
AMRAP – 5:00
– KB Swings for Reps
2:00 Rest
AMRAP – 5:00
– Burpees for Reps
2:00 Rest
AMRAP – 5:00
– Rower for Calories
Daily Motivation: “Success isn’t how far you got, but the distance you traveled from where you started.” ―Steve Prefontaine
CrossFit WOD
Skill – 10:00
– Snatch Balance
Note: Keep it light. PVC pipe, maybe barbell. Goal is perfect form, speed, stable bottom position.
Death By Strict HSPU
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
1:00 Rest
Death By Ring Dips
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
Four x 2:00 Ladder w/ 1:00 Rest
– Hand Release Pushup
– KB Swing
Note: 80% effort. Goal is same work each round.
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: “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: “Human beings are made up of flesh and blood, and a miracle fiber called courage.” -George Patton
CrossFit WOD
Two Rounds w/ 2:00 Rest
1. AMRAP – 5:00
– 6 Hand Release Pushups
– 12 Russian KB Swings
Rest 2:00
2. AMRAP – 5:00
– 6 Box Jumps w/ step down (24″/20″)
– 12 Mountain Climbers (total)
*Good pace, steady movement, no grunting, just breathing.
Daily Motivation: “You can throw in the towel, or you can use it to wipe the sweat off your face.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
CrossFit WOD
Power Clean
3/2/2/1/1/1 w/ 2:00 Rest
Five Rounds w/ 2:00 Rest
– 10 Heavy KB Swings
– 10 Ring Dips
AMRAP – 4:00
– Hollow Rocks
Daily Motivation: “You don’t have to go fast. You just have to go.”
CrossFit WOD
Three Rounds w/ 5:00 Rest
AMRAP – 10:00 @ 80%
Buy-in: 400m Run
– 5 Pullup
– 10 Pushup
– 15 KB Swings