Daily Motivation: “Make one healthy choice. Then make another.”
CrossFit WOD
“Fran”
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
-or-
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Tag: Pullup
Daily Motivation: “No pain, no gain.” -Robert Herrick
CrossFit WOD
For Reps:
– 1:00 Wall Balls
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
10:00 Squat Test
For Reps:
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
– 1:00 Wall Balls
Daily Motivation: “No matter how slow you go, you are still lapping everyone on the couch.”
CrossFit WOD
AMRAP – 30:00
– 600m Run
– 10 Pullups
– 10 Situps
Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner
CrossFit WOD
1RM Back Squat > 1.5/1.25 Body Weight
A1) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
A2) Five Rounds w/ 2:00 Rest
– 8 Weighted Lunges w/ Barbell (each)
– 8 C2B Pullups
1RM Back Squat < 1.5/1.25 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM
B2) Five Rounds w/ 2:00
– 8 Weighted Step Ups (each)
– 8 Strict Pullups
Finisher
C1) Accumulate 4:00
– Hollow Holds
or
C2) Complete
– 100 Hollow Rocks
Daily Motivation: “If you want something you’ve never had, then you’ve got to do something you’ve never done.”
CrossFit WOD
“Barbara”
Five Rounds w/ 3:00 Rest
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
Daily Motivation: “You want me to do something…. tell me I can’t do it.” -Maya Angelou
CrossFit WOD
1RM Back Squat > 2/1.5 Body Weight
1A) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
1B) Six Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups
1RM Back Squat < 2/1.5 Body Weight
2A) Five Rounds w/ 2:00 Rest
– 1 Back Squat
*Use 95% 1RM
2B) Six Rounds w/ 3:00
– 10 Weighted Lunges (each)
– 10 Pullups
Finisher
1C) Accumulate 2:00
– Hollow Holds
2C) Complete
– 100 Hollow Rocks
Daily Motivation: “Hiding from your weaknesses is a recipe for incapacity and error.”
CrossFit WOD
AMRAP 20:00
– 3 Thrusters (135#/95#)
– 6 C2B Pullups
– 9 Burpees
– 200m Run
Daily Motivation: “Take care of your body. It’s the only place you have to live.” -Jim Rohn
CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00 w/ 8 Pullup Buy In
– 5 Mountain Climbers (each)
– 10 Squat Thrusts
Daily Motivation: “A good laugh and a long sleep are the best cures in the doctor’ book.” -Irish Proverb
CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Compare to 2013-03-19
Daily Motivation: “Ain’t nuttin’ to it, but ta do it!” -Ronnie Coleman
CrossFit WOD
Back Squat < 1.5x Body Weight
A) Five Rounds w/ 3:00 Rest
– 3 Back Squats @ 3010
*Use 85% 1RM Back Squat
B) Four Rounds w/ 2:00
– 8 Weighted Step Ups (total)
– 8 Strict Pullups
– 1:00 Plank Hold
Back Squat > 1.5x Body Weight
A) Six Rounds w/ 3:00 Rest
-3/2/1/3/2/1 Back Squat
B) Five Rounds w/ 3:00 Rest
– 8 Weighted Step Ups (total)
– 8 Strict Toes to Bar