Daily Motivation: “It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.” – James Gordon
CrossFit WOD
KB Swing/Burpee Ladder
– 10 Russian KB Swings
– 1 to 10 Burpees
Four Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest
Daily Motivation: “Will power is a muscle. The more you use it, the stronger it gets.”
CrossFit WOD
Four Rounds w/ 5:00 Rest
– 1:00 Rower (calories)
– 1:00 Burpee
– 1:00 Russian KB Swing
Note: Scoring is total reps across all stations each round.
Daily Motivation: “Change ‘I can’t’ into ‘I can’ and pretty soon you will say ‘I did.’”
CrossFit WOD
Five Rounds
– 5 Turkish Getups (each)
EMOM – 16:00
– Even: 15 Russian KB Swings
– Odd: 7 Ring Dips
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: “A good laugh and a long sleep are the best cures in the doctor’ book.” -Irish Proverb
CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Compare to 2013-03-19
Daily Motivation: “Those who succeed are the ones who look in the mirror and see no change, but continue anyway, knowing they’ll get there in time.”
CrossFit WOD
AMRAP – 3:00 @ 85%
– 5 KB Swings
– 10 Burpees
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Pushups
– 10 KB Swings
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Air Squats
– 10 Pushups
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Situps
– 10 Air Squats
1:30 Rest
AMRAP – 3:00 @ 85%
– 5 Burpees
– 10 Situps
Daily Motivation: “Just because you mess up, doesn’t mean you have to give up.”
CrossFit WOD
Six Rounds w/ 4:00 Rest
– 15 Heavy Russian Swings
– 10 Burps
Daily Motivation: “You don’t get what you want. You get what you work for.”
CrossFit WOD
AMRAP – 5:00 @ 85%
Six Rounds w/ 2:00 Rest
– Buy-In: 400m Run
– 5 Pushups
– 6 Situps
– 7 OH KB Swings (24kg/16kg)
*Aim to complete the same number of reps each round.
Daily Motivation: “Write down (yes on paper) your goals, say them out loud, and put it somewhere that you see everyday.”
CrossFit WOD
Work – 10:00 @ 85%
– 5 Box Jumps w/ Step Down (20″)
– 10 Russian KB Swings (24kg/16kg)
– 20 Double Unders
3:00 Rest
Work – 10:00 @ 85%
– 5 Box Jumps w/ Step Down (20″)
– 10 Russian KB Swings (24kg/16kg)
– 20 Double Unders
*Goal is to complete the same number of reps during each ten minute period. Keep moving and keep breathing, maintain a steady pace.
Daily Motivation: “The secret of getting ahead is getting started.”
CrossFit WOD
A. 1RM – 15:00
– Front Squat
B. Five Rounds w/ 3:00 Rest:
– 6 Max Ring Dips @ 30X1
– 8 Box Jumps (30″/24″)
– 12 KB Swings