Daily Motivation: “The groundwork of all happiness is good health.”
CrossFit WOD
“Helen”
Three Rounds
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Note: Compare to 2012/12/03.
Tag: KB Swing
Daily Motivation: “Stop waiting for things to happen. Go out and make them happen.”
CrossFit WOD
Power Clean
1-1-1-1-1 w/ 2:00 Rest
EMOM – 15:00
– 10 KB Swings
– 5 Burpees
Daily Motivation: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle (One of Coach Chase’s favorite quotes.)
CrossFit WOD: TBA
CrossFit WOD
For Time:
– 50 Box Jumps
– 50 KB Swings
– 50 Situps
– 50 Push Press
– 50 Air Squats
– 50 Double Unders
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
Daily Motivation: “Things may come to those who wait…but only the things left by those who hustle.” – Abraham Lincoln
CrossFit WOD
“Eva”
Five Rounds:
– 800m Run
– 30 KB Swings (32kg/24kg)
– 30 Pullups
Note: Most of us will be scaling by dropping rounds. Thirty minute soft cutoff. Finish the round you are on at the 30:00 point.
Endurance WOD
Four to Eight Rounds
– 400m Run/Row
– 1:30 Rest
Hold within 3 to 5 seconds.
CrossFit WOD
Ten Rounds
– 5 Hang Power Clean
– 15 KB Swings
– 1:00 Rest
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
Mobility WOD
CrossFit WOD
EMOM – 10:00
– 2 Clean and Jerks
EMOM – 10:00
– 20 Russian KB Swings
Endurance WOD
Time Trial
– 10k Run/Row
CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 3:00 Rest
AMRAP – 6:00
– 5 Russian KB Swings
– 5 Box Jumps (20″/16″)
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 1:30 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Tabatas
– Rower (Calories)
– Pushups
– KB Swings (24kg/16kg)
– Situps
*1:00 rest between stations.
CrossFit WOD
Three Rounds For Time:
– 50/40/30 Russian KB Swings (24kg/16kg)
– 40/30/20 Box Jumps (24″/20″)
– 30/20/10 Hand Release Pushups
*Step down on box jump.