Daily Motivation: “You will never know your limits unless you push yourself to them.”
CrossFit WOD
1) 10:00 Squat Test
2) Six Rounds w/ 4:00 Rest:
– :30 Wall Ball
– :30 Pullup
*Work on ankle mobility during rest period.
Tag: Pullup
Daily Motivation: “You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
In honor of Independence Day, we will do the following WOD:
“1776 WOD”
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts (236#)
*Buy-in: 50 Double Unders
Daily Motivation: “Don’t have $100.00 shoes and a 10 cent squat.” -Louie Simmons
CrossFit WOD
Back Squat 1RM is less than 1.5 times your body weight.
A) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Weighted Lunges (10)
– 10 Pullups
C) Finisher
– Accumulate 2:00 of Hollow Holds
Back Squat 1RM is more than 1.5 times your body weight.
A) Four Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups
C) Finisher
– 80 Hollow Rocks
Daily Motivation: “There are 1,440 minutes in a day. Can you spare 60 of them for exercise?”
CrossFit WOD
A. 1RM – 15:00
– Weighted Pullup
B. For Time
– 100 Burpees
Daily Motivation: “Strong is the new skinny.”
CrossFit WOD
A. Max Plank Hold (top of pushup)
B. 15:00 Max Effort
– 1RM Squat
C. AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Stop living life for what’s around the corner and start enjoying the walk down the street.” -Grant L. Miller
CrossFit WOD
AMRAP – 20:00
– 400m Run
– 8 Pullups
– 12 KB Swings
Daily Motivation: “Popeye has spinach. I have CrossFit.”
CrossFit WOD
“Cindy” Interrupted
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– :30 Rest
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)
Categories
2013-06-14
Daily Motivation: “Let others be guides, not goals. You are your own unique person.”
CrossFit WOD
“Jackie”
– 1k Row
– 50 Thrusters (45#)
– 30 Pullups
Daily Motivation: “Victory is in having done your best. If you’ve done your best, you’ve won.”
CrossFit WOD
EMOM – 20:00
– Even: 3.3 Deadlift (275#/175#)
– Odd: 3.3 Strict Pullups