Daily Motivation: “Spread positivity. You will never make yourself better by tearing others down.”
CrossFit WOD
Skill – Muscle Up Drills
AMRAP – 10:00
Buy-In: 400m Row
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2:00 Rest
AMRAP – 10:00
Buy-in: 400m Row
– 5 KB High Pulls
– 10 Lunges (total)
– 10 Situps
Daily Motivation: “Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas A. Edison
CrossFit WOD
Front Squat
– Build to Heavy Double in 10:00
EMOM – 6:00
– 3 Heavy Thrusters
Four Rounds w/ 2:00 Rest
– 8 Jumping Lunges (each)
– 8 Pullups
– 8 Burpees
Daily Motivation: “You could make a wish or you could make it happen.”
CrossFit WOD
Skill
– Muscle Up Drills
Death By Strict Pullup
– Perform pullup(s) on the minute starting at 1 the first minute. Increase reps each round, until you are unable to complete your reps within the minute.
*Do pullups on rings with false grip for an extra challenge
Seven Rounds
– :30 Lunges
– :30 Rest
– :30 KB Clean
– :30 Rest
Daily Motivation: “Your body can do anything. It’s your brain you have to convince.”
CrossFit WOD
Five Rounds
– :30 Row Sprint
– 1:00 Rest
– :30 Box Jumps
– 1:00 Rest
– :30 Pullups
– 1:00 Rest
Daily Motivation: “You don’t have to go fast. You just have to go.”
CrossFit WOD
Three Rounds w/ 5:00 Rest
AMRAP – 10:00 @ 80%
Buy-in: 400m Run
– 5 Pullup
– 10 Pushup
– 15 KB Swings
Daily Motivation: “Think about how good you’ll feel when you’re done.”
CrossFit WOD
Back Squat
3/2/2/1/1/1 w/ 3:00 Rest
Four Rounds
– 8 Weighted Step Ups
– 8 Strict Pullups
Finisher
– Plank Hold for Time
Daily Motivation: “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” -Pat Riley
CrossFit WOD
“Angie”
For Time
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats
Daily Motivation: “The future belongs to those who prepare for it today.” -Malcolm X
CrossFit WOD
If 1RM Deadlift is > 1.25 Body Weight
1A) Power Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Power Clean
-or-
1B) Deadlift
Three Rounds w/ 3:00 Rest
– 5 Deadlifts @ 30X1
-then-
2A) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swing
– :30 Pullup
-or-
2B) Four Rounds w/ 4:00 Rest
– :30 Russian KB Swings
– :30 Ring Rows
Daily Motivation: “Well done is better than well said.” -Benjamin Franklin
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Rack and Bottom Position Need Work
1B) Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
then
2A) Four Rounds w/ 2:00 Rest
– 8 C2B Pullups
– 40 Double Unders
-or-
2B) Six Rounds w/ 1:00 Rest
– 5 Ring Rows
– 10 Mountain Climbers (each leg)
Daily Motivation: “Strive for progress, not perfection.”
CrossFit WOD
Five Rounds w/ 2:00 Rest
– 25m OH Lunge/Lunge
– :30 Rest
– Max Unbroken Muscle Ups/C2B Pullups
– :30 Rest
– 25m Bear Crawl