Daily Motivation: “Man imposes his own limitations, don’t set any.” -Anthony Bailey
CrossFit WOD
Skill – 10:00
– Split Jerk
Strict Press – 12:00
– Build to heavy 5 rep
Five Rounds w/ :30 Rest
– 5 Deadlifts (185/135)
– 10 No Squat Wall Ball
– 10 OH KB Swings
*Use Push Press technique on Wall Ball. No full squat.
Daily Motivation: “Your legs are not giving out. Your head is giving out. Keep going.”
CrossFit WOD
If Back Squat < 1.3 BW
1A) Back Squat w/ 2:00 Rest
- 5 x 5 Reps
If Back Squat > 1.3 BW
1B) EMOM 12:00
– 2 Back Squats w/ 70% @ 31X1
Note: Focus on accelerating the bar coming up
-then-
2) EMOM 8:00
– 3 Push Press w/ 70% @ 12X1
Daily Motivation: “You can crumble or you can conquer.”
CrossFit WOD
Strict Press
– Build to heavy triple in 12:00
Five Rounds @ 80% w/ 1:00 Rest
AMRAP 2:00
– 3 Hang Power Clean
– 3 Push Press
– 3 Power Clean
– Max Double Unders
Note: 80% means no grunting. Weight chosen should not slow you down. All reps unbroken.
Daily Motivation: “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” -Herophiles
CrossFit WOD
Strict Press
– 12:00 to find 1RM
Push Press
– 12:00 to find 1RM
Ring Dip
– 12:00 to find 3RM ring dips @ 30X1
Daily Motivation: “Success must be felt on the inside before it can be seen on the outside.”
CrossFit WOD
AMRAP – 20:00
– 5 Burpee Box Jumps (24ʺ/20ʺ)
– 10 Push Press (95#/65#)
– 15 Wall Ball (20#/14# @ 10’/9′)
Daily Motivation: “Pullups and cleans and kettlebell swings – that’s what girls are made of.”
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A) Hang Power Clean
Three Rounds w/ 3:00 Rest
-3.3.3 Hang Power Clean
and
2A) Four Rounds w/ 4:00 Rest*
– :30 Hang Power Clean
– :30 Push Press
or
1B) Deadlift
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 30X1
and
2B) Four Rounds w/ 4:00 Rest*
– :30 Russian KB Swings
– :30 Hand Release Pushups
*Part 2: While resting between rounds complete one of the following:
– 10 Strict Toes to Bar
or
– 15 GHD Situps
or
– 30 Ab Mat Situps
Daily Motivation: “You are never too old to set another goal or to dream a new dream.” -C.S. Lewis
CrossFit WOD
Eight Rounds:
– 5 KB Snatches (each)
– 5 KB Clean and Presses (each)
– 200m Run
Daily Motivation: “Find your strong.”
CrossFit WOD
Press
– 1RM in 15:00
*Take adequate rest between lifts.
For Time:
– 2k Row
Daily Motivation: “Nothing worth having comes easy.” -Dr. Kelso
CrossFit WOD
1RM Deadlift > 2.0/1.5 Body Weight
A1. Three Rounds w/ 3:00 Rest
– 1.1.1.1 Deadlift w/ 80%
A2. Four Rounds w/ 2:00
– 8 Unbroken Power Clean and Push Press
*Heaviest set unbroken will go on whiteboard. No easy sets.
1RM Deadlift < 2.0/1.5 Body Weight
B1. Five Rounds w/ 2:00 Rest
– 3 Deadlifts
*Increase weight each round if able to maintain proper form.
B2. Four Rounds w/ 2:00 Rest
– 10 Heavy Russian KB Swings
– 10 Hand Release Pushups
Finisher
Complete a Total of 80 Reps of any combination of the following:
– GHD Situps
– Toes to Bar/Hanging L-Raise
– Knees to Elbows/Hanging Knee Raise
– V-Up Situp
– Abmat Situps
Daily Motivation: “No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates
CrossFit WOD
Five Rounds w/ 4:00 Rest
– :30 Power Clean (95/65)
– :30 Push Press (95/65)
– 200m Run
Score is total time to complete all five rounds.