Daily Motivation: “All of our dreams can come true if we have the courage to pursue them.” -Walt Disney
CrossFit WOD
Front Squat
3/3/2/2/1/1/1
Six Rounds w/ 2:00 Rest
– 8 CoVP Pullups
– 8 Weighted Lunges
Finisher
– 100 Hollow Rocks
or
– 3:00 Hollow Hold
Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner
CrossFit WOD
1RM Back Squat > 1.5/1.25 Body Weight
A1) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
A2) Five Rounds w/ 2:00 Rest
– 8 Weighted Lunges w/ Barbell (each)
– 8 C2B Pullups
1RM Back Squat < 1.5/1.25 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM
B2) Five Rounds w/ 2:00
– 8 Weighted Step Ups (each)
– 8 Strict Pullups
Finisher
C1) Accumulate 4:00
– Hollow Holds
or
C2) Complete
– 100 Hollow Rocks
Daily Motivation: “You want me to do something…. tell me I can’t do it.” -Maya Angelou
CrossFit WOD
1RM Back Squat > 2/1.5 Body Weight
1A) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
1B) Six Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups
1RM Back Squat < 2/1.5 Body Weight
2A) Five Rounds w/ 2:00 Rest
– 1 Back Squat
*Use 95% 1RM
2B) Six Rounds w/ 3:00
– 10 Weighted Lunges (each)
– 10 Pullups
Finisher
1C) Accumulate 2:00
– Hollow Holds
2C) Complete
– 100 Hollow Rocks
Daily Motivation: “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” -Zig Ziglar
CrossFit WOD
Work – 2:00
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Situps
– Rower for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Lunges
– Run for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Air Squats
– Jump Rope
Daily Motivation: “Don’t have $100.00 shoes and a 10 cent squat.” -Louie Simmons
CrossFit WOD
Back Squat 1RM is less than 1.5 times your body weight.
A) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Weighted Lunges (10)
– 10 Pullups
C) Finisher
– Accumulate 2:00 of Hollow Holds
Back Squat 1RM is more than 1.5 times your body weight.
A) Four Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups
C) Finisher
– 80 Hollow Rocks
Daily Motivation: “Attitude is everything…I cannot control what happens to me…but I can control how I react!”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 8 Back Squat @ 41X1
– 8 C2B Pullups
– 200m Run
Four Rounds:
– 10 Barbell OH Lunges (95#/65#)
– 10 Double KB Rows
Daily Motivation: “Take pride in how far you have come and have faith in how far you can go.”
CrossFit WOD
Work – 10:00
– 10 Lunges (total)
– 10 KB Swings (24/16)
– 10 Situps
3:00 Rest
Work – 10:00
– 5 Burpees
– 5 KB Clean and Jerks (24/16)
– 5 Box Jumps (24″/20″)
Daily Motivation: “Know your limitations and then defy them.”
CrossFit WOD
Six Rounds:
– 3/2/1/3/2/1 Push Press
– 10 Lunges (total)
– 200m Run
– 2:00 Rest
Daily Motivation: “Yeah, so it’s cold. Go anyway.”
CrossFit WOD
Work 10:00 @ 85%
– 6 Pushups
– 8 Situps
– 10 Lunges Total
Work 10:00 @ 85%
– 5 KB Clean and Press (each)
– 20 Double Unders
Daily Motivation: “Some quit due to slow progress, never grasping the fact that slow progress… is progress.”
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 10 OH Lunges (total)
– 1:00 Rest
Four Rounds
– Max Ring Rows
– 10 Weighted Step Ups (total)
– 2:00 Rest