Daily Motivation: “The more I practice, the luckier I get.” -Gary Player
CrossFit WOD
Power “Elizabeth”
21-15-9 Reps For Time:
– Power Cleans (135#/95#)
– Ring Dips
or
15-12-9 Reps For Time:
– Squat Clean (135#/95#)
– Ring Dips
Tag: Ring Dip
Daily Motivation: “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” -John Wooden
CrossFit WOD
Three Rounds w/ 2:00 Rest
– Max Ring Dips @ 31X1
Three Rounds w/ 2:00 Rest
– :30 Thrusters (95#/65#)
Three Rounds w/ 2:00 Rest
– :30 Push Press (115#/75#)
Three Rounds w/ 2:00 Rest
– :30 Front Squat (135#/85#)
Daily Motivation: “You can throw in the towel, or you can use it to wipe the sweat off your face.”
NOTE: The Boneyard will be closed for morning classes on Monday, Veterans Day. We will have the 11:15 a.m., 5 and 6 p.m. classes as usual.
CrossFit WOD
Power Clean
3/2/2/1/1/1 w/ 2:00 Rest
Five Rounds w/ 2:00 Rest
– 10 Heavy KB Swings
– 10 Ring Dips
AMRAP – 4:00
– Hollow Rocks
Daily Motivation: “Change ‘I can’t’ into ‘I can’ and pretty soon you will say ‘I did.’”
CrossFit WOD
Five Rounds
– 5 Turkish Getups (each)
EMOM – 16:00
– Even: 15 Russian KB Swings
– Odd: 7 Ring Dips
Daily Motivation: “When those WODs get tough, always remember: ‘The best way out is always through.'”
CrossFit WOD
Deadlift > 2.0/1.5 Body Weight
Three Rounds w/ 3:00 Rest
– 1.1.1.1.1 Deadlift @ 75%
Deadlift < 2.0/1.5 Body Weight
Five Rounds w/ 2:00 Rest
– 3 Deadlifts
Six Rounds for Time:
– 7 Ring Dips
– 15 Russian KB Swings
Daily Motivation: “Your soul is rooting for you.”
CrossFit WOD
Seven Rounds w/ 2:00 Rest
– 10 Wall Balls
– 8 Ring Dips
Three Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest
Daily Motivation: “You aren’t going to get the butt you want by sitting on the one you have.”
CrossFit WOD
AMRAP – 20:00
– 400m Run
– 6 Front Squats (135#/95#)
– 8 Ring Dips
Daily Motivation: “The secret of getting ahead is getting started.”
CrossFit WOD
A. 1RM – 15:00
– Front Squat
B. Five Rounds w/ 3:00 Rest:
– 6 Max Ring Dips @ 30X1
– 8 Box Jumps (30″/24″)
– 12 KB Swings
Daily Motivation: “I don’t work out because I hate my body. I work out because I love it.”
CrossFit WOD
Six Rounds w/ 2:00 Rest
– 3 Back Squat @ 30X1
– Max Ring Dips @ 30X1
Four Rounds:
– 8 Rear Leg Elevated Split Squats @ 30X1
– 8 One Arm KB Row
Daily Motivation: “We cannot do everything at once, but we can do SOMETHING at once.” – Calvin Coolidge
CrossFit WOD
EMOM 20:00:
– Even: 1 Snatch Balance (115#/75#)
– Odd: 6 Ring Dips @ 30X1