Daily Motivation: “A goal without a plan is just a wish.” -Antoine de Saint-Exupery
CrossFit WOD
1RM Overhead Squat is > .75 Body Weight
Six Rounds w/ 3:00 Rest Between Rounds
– 3/2/2/1/1/1 OH Squat @ 21X1
– Max Strict Pullups @ 21X1
1RM Overhead Squat is < .75 Body Weight
Five Rounds w/ 1:00 Rest
– 5 Overhead Squats w/ 70% of 1RM @ 4122
– 5 KB Rows @ 4122
Finisher
A. 30 Burpee Pullups
or
B. 45 Burpees
Daily Motivation: “The groundwork of all happiness is good health.”
CrossFit WOD
“Helen”
Three Rounds
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Note: Compare to 2012/12/03.
Daily Motivation: “Set goals. Reach goals. Make new goals. Repeat.”
CrossFit Games Open WOD 13.2 has been announced! Good luck to all of our athletes!!!
CrossFit WOD
Ladder – 10:00
– 1 Pullups
– 2 Wall Balls
– 2 Pullups
– 4 Wall Balls
– 3 Pullups
– 6 Wall Balls
– 4 Pullups
– 8 Walls Balls
…
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: “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 never a question of CAN you, but WILL you?”
CrossFit WOD
“Jackannie”
For Time:
Buy-In: 1k Row
Five Rounds:
– 50/40/30/20/10 Double Unders
– 10 Thrusters (45#/35#)
– 50/40/30/20/10 Situps
– 6 Pullups
Endurance WOD
Two to Six Rounds
– 4:00 Run/Row
– 3:00 Rest
Hold same distance on all sets.
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.
Daily Motivation: “Things may come to those who wait…but only the things left by those who hustle.” – Abraham Lincoln
CrossFit WOD
“Eva”
Five Rounds:
– 800m Run
– 30 KB Swings (32kg/24kg)
– 30 Pullups
Note: Most of us will be scaling by dropping rounds. Thirty minute soft cutoff. Finish the round you are on at the 30:00 point.
Endurance WOD
Four to Eight Rounds
– 400m Run/Row
– 1:30 Rest
Hold within 3 to 5 seconds.
Daily Motivation: “Do IT because you love yourself.”
CrossFit WOD
“Nicole”
AMRAP – 20:00
– 400m Run
– Max Pullups
Happy Valentine’s Day!
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