Daily Motivation: “Vision without action is a daydream. Action without vision is a nightmare.” -Japanese Proverb
CrossFit WOD
Six Rounds w/ 2:00 Rest
– 5 Deadlift Unbroken (275#/185#)
– 5 Knees to Elbows
– 5 Burpees
– 5 C2B Pullups
Note: Move as fast as possible.
9:00 of Core
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
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: “Other gyms use machines… CrossFit builds them.”
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 3:00
– 3 Power Clean (135#/95#)
– 6 Knees to Elbows
– 9 Air Squats
Daily Motivation: CrossFit: Constantly Varied High-Intensity Functional Movements Designed For Universal Scalability
CrossFit WOD
Back Squat > Body Weight
Three Rounds:
– 3.3.3 Thrusters @ 60%
– 400m Run
– 3.3.3 Strict K2E
– 400m Run
Back Squat < Body Weight
Three Rounds:
– 3.3.3 Goblet Squats
– 400m Run
– 3.3.3 Knee Raises
– 400m Run
CrossFit WOD
For Time:
– 50 Calories on Rower
– 50 Wall Balls (20#/14#)
– 25 Knees to Elbows
– 50 Hand Release Pushups
– 50 OH Lunges Total (45#/25#)
CrossFit WOD
For Time:
– 50 Calories on Rower
– 1:00 Rest
– 50 Wall Balls (20#/14#)
– 1:00 Rest
– 25 Knees to Elbows
– 1:00 Rest
– 50 Hand Release Pushups
– 1:00 Rest
– 50 OH Lunges Total (45#/25#)
Endurance WOD
Three Rounds
– Run 1 Mile/Row 1,500m
– 2:00 Rest
*Hold splits 2 to 3 seconds.
CrossFit WOD
Five Rounds for Time:
– 3 Deadlifts (315#/205#)
– 10 Knees to Elbows
– 30 Double Unders
Underground Strength
Four Rounds
1a. 5 Sumo Deadlifts
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Knees to Elbows
Endurance WOD
Three Rounds:
– 200m Run
– Equal Rest
– 400m Run
– Equal Rest
– 600m Run
– Equal Rest
Underground WOD
Four Rounds
– Max Handstand Pushups
– 150′ Tire Drag/Sled Drag/Prowler Push
Four Rounds
– Max Strict Pullups
– 5 KB Clean and Press
Three Rounds
– Max Knees to Elbows
– Leg Blaster
Endurance WOD
Six to Eight Rounds:
– 2:00 Run
– 2:00 Recover
CrossFit WOD
Power Clean
5 x 3 @ 75%
Five Rounds
– 10 Overhead Squat (95#/65#)
– 10 Knees to Elbows
Endurance WOD
Three to Five Rounds:
– 1200m time trials
– recover 2x as long as it takes to complete distance
Mobility