Daily Motivation: “Be okay with where you are, even if you know you want to change.”
CrossFit WOD
EMOM – 10:00
– 3 Deadlifts
21-15-9 Reps:
– KB Snatch
– Jumping Lunges
– Hand Release Pushups
Categories
Tag: Lunge
CrossFit WOD
10:00
– Build to 1RM Strict Press
AMRAP – 10:00
– 5 Pullups
– 10 Situps
– 10 Lunges (each leg)
Endurance WOD
Time Trial
– 5k Run/Row @ 10k Pace
CrossFit WOD
One Rep Max – 12:00
– Front Squat
EMOM – 10:00
– 5 Pullups
– 5 Single KB OH Lunges (each arm)
Mobility WOD
Endurance WOD
Six to Twelve Rounds:
– 200m Run/Row
– 2:00 Rest
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
Tabata
– Situps x 8
– Lunges x 8
– Mountain Climbers x 8
3:00 Rest
AMRAP 3:00
– Double Unders
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
Four Rounds w/ 3:00 Rest
– 4 Front Squats @ 22X1
– Max Strict Pullups
AMRAP – 8:00
– 6 OH Lunges (each)
– 8 Weighted Situps
– 10 Pushups
Endurance WOD
Run
Six Rounds
– 150m Shuttle Sprint on 2:00s
Row
Eight Rounds
– 250m
– 1:00 Rest
*Hold splits within 2 to 3 seconds.
CrossFit WOD
Partner WOD (split the work)
– 100 Lunges (total)
– 100 KB SDLHPs
– 100 V-Ups
– 100 Box Jumps (24″/20″)
CrossFit WOD
50-40-30-20-10 Reps for Time:
– Double Unders
– Situps
– Lunges (total)
Scaling Options: Leave out round of 50 reps. Perform three singles for each double under.
CrossFit WOD
Four Rounds
– Max Strict Pullups w/ Mix Grip @ 21X0
– Max Hollow Rocks
– 2:00 Rest
For Time w/ Partner
– 30 Ring Rows (each partner)
– 60 OH Lunges (each partner)
– 120 Double Unders (each partner)
Note: Only one partner working at a time.