Daily Motivation: “When something bad happens you have three choices. You can either let it define you, let it destroy you or you can let it strengthen you.”
CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings (32kg/20kg)
– 1 to 10 Burpees
Tag: KB Swing
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 “Lost time is never found again.” -Benjamin Franklin
CrossFit WOD
Five Rounds For Reps:
– 1:00 OH KB Swings
– 2:00 Rest
– 1:00 Burpees
– 2:00 Rest
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
Daily Motivation: “We first make our habits, and then our habits make us.” -John Dryden
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 3:00
– Buy-In: 30 Double Unders
– 5 Ring Dips
– 10 Russian KB Swings
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: “Remember this: your body is your slave; it works for you.” -Jack LaLanne
CrossFit WOD
Seven Rounds w/ 3:00 Rest
AMRAP – 1:00
– 8 Burpees/Squat Thrusts AFAP
– Max Russian KB Swings
Daily Motivation: “Easy will no longer suffice.” -Mark Rippetoe
CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
-or-
“Fran”
21-15-9 Reps For Time:
– Thruster (95#/65#)
– Pullups
Daily Motivation: “Make one healthy choice. Then make another.”
CrossFit WOD
“Fran”
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
-or-
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Daily Motivation: “Difficulty is opportunity in disguise.”
CrossFit WOD
Thirty Rounds for Reps
(:30 Work/:30 Rest)
– 5 KB Swings (24kg/16kg)
– 10 Pushups
– 15 Air Squats
*After rest pickup where you left off.