Daily Motivation: “Your soul is rooting for you.”
CrossFit WOD
Seven Rounds w/ 2:00 Rest
– 10 Wall Balls
– 8 Ring Dips
Three Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest
Tag: Plank
Daily Motivation: “Ain’t nuttin’ to it, but ta do it!” -Ronnie Coleman
CrossFit WOD
Back Squat < 1.5x Body Weight
A) Five Rounds w/ 3:00 Rest
– 3 Back Squats @ 3010
*Use 85% 1RM Back Squat
B) Four Rounds w/ 2:00
– 8 Weighted Step Ups (total)
– 8 Strict Pullups
– 1:00 Plank Hold
Back Squat > 1.5x Body Weight
A) Six Rounds w/ 3:00 Rest
-3/2/1/3/2/1 Back Squat
B) Five Rounds w/ 3:00 Rest
– 8 Weighted Step Ups (total)
– 8 Strict Toes to Bar
Daily Motivation: “Our health always seems much more valuable after we lose it.”
CrossFit WOD
AMRAP 20:00
– :20 Plank Hold
– 15 Double Unders
– 10 Single KB Presses (each)
*Every 2 minutes perform 2 Heavy Front Squats
Daily Motivation: “Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” -Arnold Schwarzenegger
CrossFit WOD
A) 1RM Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 2.2.2.2 Deadlift @ 55% of 1RM
*Ten seconds rest between doubles.
B) 1RM Deadlift < 2.0/1.5 Body Weight
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 3121
Five Rounds w/ 3:00 Rest
– 10 Hang Power Cleans
– 10 Push Press
Finisher
– Accumulate 3:00 in Plank
*Alternate Front, Left, and Right every 30 seconds.
Daily Motivation: “Strong is the new skinny.”
CrossFit WOD
A. Max Plank Hold (top of pushup)
B. 15:00 Max Effort
– 1RM Squat
C. AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “It’s never too late – in fiction or in life – to revise.” – Nancy Thayer
CrossFit WOD
Four Rounds
– 3 Turkish Getups (right)
– Side Plank Hold (right)
– 3 Turkish Getups (left)
– Side Plank Hold (left)
Three Rounds
AMRAP – 2:30 w/ 7:30 Rest
– Run/Row
Daily Motivation: “Fall down 7 times. Get up 8!” -Japanese Proverb
CrossFit WOD
Four Rounds:
– 5 KB Windmills (each)
– 1:00 Plank Hold
Four Rounds @ 85%:
AMRAP – 1:30 w/ 6:00 Rest
– 3 Burpees
– 5 Russian KB Swings
Daily Motivation: “You are so worth it. Stay strong!”
CrossFit WOD
Five Rounds (every 3:00)
– 6 Front Squat @ 4021/3 Front Squat @ 20X1
– Max Ring Rows @ 4021/Max Strict Pullups @ 11X1
Max Efforts:
– Plank Hold
– :30 Rest
– Side Bridge on Right
– :30 Rest
– Side Bridge on Left
CrossFit WOD
AMRAP – 15:00
– 5 Ring Dips
– :25 Left Plank Hold
– :25 Right Plank Hold
Endurance WOD
Ten to Twelve Rounds:
– :30 Run/Row
– :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