Daily Motivation: “Ask your doctor if getting off the couch is right for you.”
CrossFit WOD
EMOM – 10:00
– 2 Power Cleans @ 75% of 1RM
EMOM – 10:00
– 2 Strict Presses @ 75% of 1RM
Tag: Press
Daily Motivation: “Yeah, so it’s cold. Go anyway.”
CrossFit WOD
Work 10:00 @ 85%
– 6 Pushups
– 8 Situps
– 10 Lunges Total
Work 10:00 @ 85%
– 5 KB Clean and Press (each)
– 20 Double Unders
Daily Motivation: “Obsessed is just a word the lazy use to describe dedicated.” (One of Coach Andrea’s favorite quotes.)
CrossFit WOD
Ring Dip Test
– 3 Reps @ 3010 w/o band to pass
Standing Press
1-1-1-1-1 w/ 3:00 Rest
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle (One of Coach Chase’s favorite quotes.)
CrossFit WOD: TBA
CrossFit WOD
For Time:
– 50 Box Jumps
– 50 KB Swings
– 50 Situps
– 50 Push Press
– 50 Air Squats
– 50 Double Unders
Daily Motivation: “Nothing tastes as good as healthy feels.”
CrossFit WOD
Four Rounds
– 4 Front Squat @ 31X1
– 8 C2B Pullups
– 12 Wall Ball (20#/14# @ 10’/9′)
– 2:00 Rest
Four Rounds
– 4 Push Press @ 13X1
– 8 Burpees
– 12 Box Jumps (20″/ 16″)
– 2:00 Rest
Daily Motivation: “It’s not whether you get knocked down; it’s whether you get back up.” -Vince Lombardi
CrossFit WOD
Five Rounds
– 6 Toes to Bar
– 6 Hang Power Cleans
– 6 Push Press
– 6 Burpees
– 3:00 Rest
Endurance WOD
Two to Six Rounds:
– 200m Run/250 Row
– 1:00 Rest
*Hold within 2 to 3 seconds.
Then
Two to Six Rounds:
– 400m Run/500m Row
– 1:30 Rest
*Hold within 3 to 5 seconds.
Daily Motivation: “If you still look cute at the end of your workout, you didn’t train hard enough.”
CrossFit WOD
Five Rounds
– 5/4/3/2/1 Push Press
– 8 Bodyweight Split Squats
– 3:00 Rest
15-10-5 Reps For Time:
– Single KB Thruster (Total)
– Burpee
Endurance WOD
Run
– 5M @ 7M TT pace
Row
– 5k TT
Daily Motivation: “If Plan A fails, remember there are 25 more letters.” – Claire Cook
CrossFit WOD
Five Rounds
– 8 KB Clean and Presses
– Max Strict Pullups
Four Rounds
– 1 Rope Climb
– 5 Axle Deadlifts
– 15 Hollow Rocks
Endurance WOD
Two to Six Rounds
– 1k Run/1,200m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.
Categories
2013-02-15
Daily Motivation: “Eat well. Move daily. Hydrate often. Sleep lots. Love your body. Repeat for life.”
CrossFit WOD
Six Rounds
– 5 Push Presses
– 5 Weighted Step Ups
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Time Trial
– 7Mile Run/7M Row @ 95% of 10k TT Pace
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