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
Tag: Press
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: “Limitations only exist if you let them.”
CrossFit WOD
Eight Rounds w/ 2:00 Rest
– 2 Back Squat with 85-90% of last week 3RM.
Note: Same weight on each set. Emphasize bar speed.
Five Rounds
– 5 Strict Pullups
– 5 Single KB Press (each)
– 5 Weighted Step Ups (each)
Daily Motivation: “I am a slow walker, but I never walk backwards.”
CrossFit WOD
AMRAP – 20:00
– 9 Hang Power Clean
– 6 Push Press
– 3 Front Squats
– 200m Run
Categories
2013-06-03
Daily Motivation: “Man imposes his own limitations; don’t set any.”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 6 Front Squat @ 30X1
– 6 Box Jumps (30″/24″)
– 200m Run
Four Rounds:
– 5 Double KB Swings
– 5 Double KB Presses
– 10 Pistols
Daily Motivation: “You are stronger than your excuses.”
CrossFit WOD
21-15-9 Reps For Time:
– Push Press (115#/75#)
– Box Jump w/ Step Down (24″/20″)
– 600m Run
Daily Motivation: “Making gains with every rep!” (One of Coach Nate’s favorite quotes.)
CrossFit WOD
EMOM – 20:00
– Even: 3 Hang Clean and 3 Push Press
– Odd: 9 Burpees
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: “‘I don’t have time’ is the grown-up version of ‘The dog ate my homework.’”
CrossFit WOD
AMRAP – 20:00
– 3 Front Squats (heavy)
– 5 KB Presses (each)
– 7 Burpee Box Jumps (30″/24″)
Daily Motivation: “Eighty percent of success if showing up!” -Woody Allen
CrossFit WOD
Back Squat > BW
Five Rounds:
A1. – 3 @ 30X1 w/ 70-75%
Back Squat < BW
Four Rounds
A1. – 8 Back Squats @ 4121
A2. 1 Rope Climb/Max Ring Rows @ 4121
EMOM – 10:00
– 1 Power Clean @ 80%