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
Tag: Pushup
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: “Believe me, the reward is not so great without the struggle.” – Wilma Rudolph
CrossFit WOD
Six Rounds @ 90% w/ 3:00 Rest
AMRAP – 2:00
– 5 Jumping Squats
– 5 Mountain Climbers (each leg)
– 5 Hand Release Pushups
Daily Motivation “By failing to prepare, you are preparing to fail.” -Benjamin Franklin
CrossFit WOD
AMRAP – 20:00
– 5 Deadlift (275#/185#)
– 5 HSPUs
– 15 Situps
Daily Motivation: “Just remember, somewhere, a little Chinese girl is warming up with your max.” -Jim Conroy
CrossFit WOD
If 1RM Deadlift is > 1.25 Body Weight
1A) Power Clean w/ 2:00 Rest
– 3/2/2/1/1/1 Reps
-or-
1B) Four Rounds w/ 3:00 Rest
– 3 Deadlift @ 4121
2) Four Rounds
– 1:00 KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest
Daily Motivation: “There are no shortcuts to any place worth going.” -Beverly Sills
CrossFit WOD
“Tabata Something Else”
For Total Reps
– 8 x :20/:10 Pullups
– 8 x :20/:10 Pushups
– 8 x :20/:10 Situps
– 8 x :20/:10 Air Squats
Daily Motivation: “Pullups and cleans and kettlebell swings – that’s what girls are made of.”
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A) Hang Power Clean
Three Rounds w/ 3:00 Rest
-3.3.3 Hang Power Clean
and
2A) Four Rounds w/ 4:00 Rest*
– :30 Hang Power Clean
– :30 Push Press
or
1B) Deadlift
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 30X1
and
2B) Four Rounds w/ 4:00 Rest*
– :30 Russian KB Swings
– :30 Hand Release Pushups
*Part 2: While resting between rounds complete one of the following:
– 10 Strict Toes to Bar
or
– 15 GHD Situps
or
– 30 Ab Mat Situps
Daily Motivation: “What you do today can improve all of your tomorrows.”
CrossFit WOD
Three Rounds w/ 2:00 Rest
AMRAP – 3:00 @ 80 %
– 5 Box Jumps (20″/16″)
– 5 Air Squats
– 5 Squat Thrusts
5:00 Rest
Three Rounds w/ 2:00 Rest @ 80%
– 5 Pushups
– 5 Situps
– 5 Lunges (each)
Daily Motivation: “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha
CrossFit WOD
EMOM – 40:00
– 1st: 20 secs KB SDLHP
– 2nd: 20 secs Ring Pushups
– 3rd: 20 secs Left Plank
– 4th: 20 secs Right Plank
Daily Motivation: “Find your weakness and work on it until it becomes your strength.” – Archie F. Manning
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A. Power Clean
Three Rounds w/ 3:00 Rest
– 2.2.2.2 TnG Power Clean
or
1B. Deadlift
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 4121
then
2. Four Rounds
– 1:00 OH KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest
Finisher
– 50 Toes to Bar/Hanging Leg Raise