Daily Motivation: “Life isn’t about finding yourself. It’s about creating yourself.” – George Bernard Shaw
CrossFit WOD
Four Rounds w/ 5:00 Rest
AMRAP 5:00
– 6 Pushups
– 10 Mountain Climbers (total)
– 14 Air Squats
Note: Steady pace, 85% effort.
Daily Motivation: “I don’t find the time to exercise. I make the time to exercise.”
CrossFit WOD
Six Rounds (every 3rd minute)
– 5/3/1/5/3/1 Front Squat
– Max Unbroken HSPU
Note: Rounds start every three minutes.
Why we bring our toes in on our squats…
Daily Motivation: “Be okay with where you are, even if you know you want to change.”
CrossFit WOD
EMOM – 10:00
– 3 Deadlifts
21-15-9 Reps:
– KB Snatch
– Jumping Lunges
– Hand Release Pushups
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 8 Single KB Snatch (each arm)
– 8 Box Jumps (30″/24″)
Five Rounds
– Max Ring Rows
– 8 Single KB Clean (each arm)
– 8 Burpee Box Jumps (30″/24″)
Endurance WOD
Two to Four Rounds:
– 800m Run/Row
– 5:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.
CrossFit WOD
Death by Pullups
AMRAP – 10:00
– 5 Pushups
– 10 Situps
– 15 Air Squats
Endurance WOD
Run/Row
– 8k @ 85% 5k Time Trial
CrossFit WOD
Tabatas
– Rower (Calories)
– Pushups
– KB Swings (24kg/16kg)
– Situps
*1:00 rest between stations.
CrossFit WOD
EMOM – 12:00
Odd Minutes
– 5 Deadlift @ 60% of 1RM
Even Minutes
– 6 Pushups
– 9 Mountain Climbers (each)
– 12 Air Squats
Mobility WOD
Three Rounds
– :30/:45/1:00 Plank Hold on Rings
– 1:00 Rest
* Work on external rotation and stability of the shoulder. Hold for 1:00 if you already completed :45 holds.
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
Three Rounds For Time:
– 50/40/30 Russian KB Swings (24kg/16kg)
– 40/30/20 Box Jumps (24″/20″)
– 30/20/10 Hand Release Pushups
*Step down on box jump.
CrossFit WOD
For Time:
– 50 Calories on Rower
– 50 Wall Balls (20#/14#)
– 25 Knees to Elbows
– 50 Hand Release Pushups
– 50 OH Lunges Total (45#/25#)