CrossFit WOD
AMRAP – 10:00
– 5 Pullup
– 10 Pushup
– 15 Air Squat
5:00 Rest
AMRAP – 10:00
– 5 Burpee
– 5 Box Jumps (24″/20″)
– 10 Situp
Tag: Pushup
CrossFit WOD
AMRAP – 20 Minutes:
– 5 Deadlifts (225#/155#)
– 5 Pullups C2B
– 5 HSPUs
– 10 KB Swings (24kg/16kg)
– 10 Overhead Lunges (45#/25#)
– 10 Ball Slams
Join us on New Year’s Day at 5 or 6 p.m. for the first workout of 2014! We will resume regular hours on Thursday. Happy New Year! A big thanks to all of our members and visitors for a memorable 2013. We wish you the best of good health in 2014!
Word of the Month
in·teg·ri·ty noun \in-ˈte-grə-tē\
– the quality of being honest and fair
– the state of being complete or whole
CrossFit WOD
For Time:
– 60 Pullups
– 1 Clean and Jerk (185#/125#)
– 60 Pushups
– 1 Clean and Jerk (185#/125#)
– 60 Situps
– 1 Clean and Jerk (185#/125#)
– 60 Air Squats
– 1 Clean and Jerk (185#/125#)
– 60 Burpees
– 1 Clean and Jerk (185#/125#)
– 60 Double Unders
*Note: 365 Reps. Welcome to a new year! 🙂
Daily Motivation: “Treat a person as he is, and he will remain as he is. Treat him as he could be, and he will become what he should be.” -Jimmy Johnson
CrossFit WOD
EMOM – 20:00
– Odd: 1.1.1 Snatch
– Even: 4 Pushups, 4 Burpees, 8 Air Squats
Daily Motivation: “Set your goals high, and don’t stop till you get there.” -Bo Jackson
CrossFit WOD
Deadlift – 15:00
– Build to 1RM
EMOM – 12:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Success isn’t how far you got, but the distance you traveled from where you started.” ―Steve Prefontaine
CrossFit WOD
Skill – 10:00
– Snatch Balance
Note: Keep it light. PVC pipe, maybe barbell. Goal is perfect form, speed, stable bottom position.
Death By Strict HSPU
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
1:00 Rest
Death By Ring Dips
Note: 1 Rep the first minute, 2 reps the second minute, until failure.
Four x 2:00 Ladder w/ 1:00 Rest
– Hand Release Pushup
– KB Swing
Note: 80% effort. Goal is same work each round.
Daily Motivation: “Other people may not have high expectations of me, but I have high expectations for myself.” -Shannon Miller
CrossFit WOD
Weighted Strict Chinup (hands facing you) w/ 2:00 Rest
-3/2/1/3/2/1/3/2/1
Four Rounds
– 1:30 Row
– :30 Rest
– :30 Squats
– :30 Pushups
– :30 Situps
– 1:30 Rest
Daily Motivation: “Even if you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Snatch Grip Deadlift
Five Rounds w/ 2:00 Rest
– 1.1.1 Power Snatch
– 3 to 5 Handstand Pushup
Finisher
– Max Plank Hold
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: “Human beings are made up of flesh and blood, and a miracle fiber called courage.” -George Patton
CrossFit WOD
Two Rounds w/ 2:00 Rest
1. AMRAP – 5:00
– 6 Hand Release Pushups
– 12 Russian KB Swings
Rest 2:00
2. AMRAP – 5:00
– 6 Box Jumps w/ step down (24″/20″)
– 12 Mountain Climbers (total)
*Good pace, steady movement, no grunting, just breathing.