CrossFit WOD
Open 14.4
AMRAP – 14:00
– 60 Calories Rower
– 50 Toes to Bar
– 40 Wall Ball (20#/14#@10’/9′)
– 30 Clean (135#/95#)
– 20 Muscle Ups
– or –
Eight Rounds w/ 2:00 Rest
– 1 Heavy Back Squat @ 80-85% 1 RM
– 10 Hand Release Pushups
– 200m Run
CrossFit WOD
EMOM – 10:00
– 3 Deadlifts @ 65-70% of 1RM Deadlift
5:00 Rest
EMOM – 10:00
– 2 Muscle Ups
– or –
– 4 C2B Pullups + 4 Burpees
Daily Motivation: “In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens
CrossFit WOD
Five Rounds For Time:
– 20 KB Swings (24kg/16kg)
– 10 Box Jumps (24″/20″)
– 3 Muscle Ups
Daily Motivation: “There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.” -Pat Riley
CrossFit WOD
Skill – 15:00
– Muscle Ups
21-15-9 For Time
– Thruster (95#/65#)
– Toes to Bar
Daily Motivation: In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?” -Jesse Owens
CrossFit WOD
Skill – 10:00
Muscle Up Progressions
– Muscle up from hanging L Sit. Band assistance if needed.
– False Grip Kip and Pull on Rings
EMOM – 20:00
– Odd: 2 TnG Power Cleans w/ 80% 1RM
– Even: 2-3 Muscle Ups
Daily Motivation: “The greatest pleasure in life, is doing the things people say we cannot do.” -Walter Bagehot
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Clean Grip Deadlift
EMOM – 10:00 Rounds
– Odd: 1.1.1.1 Power Clean
– Even: 3 to 5 Muscle Ups
Finisher
– 40 Toes to Bars
Daily Motivation: “Spread positivity. You will never make yourself better by tearing others down.”
CrossFit WOD
Skill – Muscle Up Drills
AMRAP – 10:00
Buy-In: 400m Row
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2:00 Rest
AMRAP – 10:00
Buy-in: 400m Row
– 5 KB High Pulls
– 10 Lunges (total)
– 10 Situps
Daily Motivation: “To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine
CrossFit WOD
EMOM – 20:00
– Odd: 2 TnG Power Clean w/ 70%
– Even: 2-3 Muscle Ups
Daily Motivation: “You could make a wish or you could make it happen.”
CrossFit WOD
Skill
– Muscle Up Drills
Death By Strict Pullup
– Perform pullup(s) on the minute starting at 1 the first minute. Increase reps each round, until you are unable to complete your reps within the minute.
*Do pullups on rings with false grip for an extra challenge
Seven Rounds
– :30 Lunges
– :30 Rest
– :30 KB Clean
– :30 Rest
CrossFit WOD
Power Snatch
Four Rounds
– 1.1.1.1 (10 Seconds Rest Between Reps)
– 9 to 15 CoVP Pullups/3 to 5 Muscle Ups
– 2:00 Rest
Plank Hold – 10:00
– Accumulate 7:00
Endurance WOD
Run/Row
– 1:00 on/1:00 off
– 1:00 on/0:50 off
– 1:00 on/0:40 off
– 1:00 on/0:30 off
– 1:00 on/0:20 off
– 1:00 on/0:10 off
– 1:00 on