Daily Motivation: “Stop searching for strength and willpower. Start creating it.”
CrossFit WOD
EMOM – 8:00
– 5 Ring Dips/Perfect Pushups
EMOM – 8:00
– 3 Snatch Balances (75#/55#)
Four Rounds
– 1:00 Row for Meters
– 4:00 Rest
Tag: Ring Dip
Daily Motivation: “Goals are the fuel in the furnace of achievement.”
CrossFit WOD
Deadlift > 1.5 Body Weight
Four Rounds
– 3.3 Deadlifts @ 30X1 (Unbroken)
– Max Ring Dips @ 30X1
– 3:00 Rest
Deadlift < 1.5 Body Weight
Six Rounds
– 6 Deadlift @ 4242 (Unbroken)
– 8 Perfect Pushups
– 1:00 Rest
For Time:
– 500m Row
– 400m Run
Daily Motivation: “You can have results or excuses. You can’t have both.”
CrossFit WOD
Five Rounds:
– 2.2.2 Deadlift (70% 1RM)
– 200m Run
– 3.3.3 Ring Dip
– 200m Run
Daily Motivation: “Obsessed is just a word the lazy use to describe dedicated.” (One of Coach Andrea’s favorite quotes.)
CrossFit WOD
Ring Dip Test
– 3 Reps @ 3010 w/o band to pass
Standing Press
1-1-1-1-1 w/ 3:00 Rest
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
CrossFit WOD
10:00
– Build to 1RM Squat Clean
10 to 1:
– Overhead Squats
– Ring Dips
CrossFit WOD
“Elizabeth”
21-15-9 RFT:
– Squat Cleans (135#/95#)
– Ring Dips
CrossFit WOD
Five Rounds
– 4 Power Clean TnG
– 7 Ring Dip
– 10 Box Jumps w/ Step Down (30″/24″)
– 3:00 Rest
Mobility WOD
One Round:
– 5 Single KB OH Squats (each arm)
Then
Do mobility in video below.
Then
Two Rounds:
– 5 OH Squats (each arm)
CrossFit WOD
AMRAP – 15:00
– 5 Ring Dips
– :25 Left Plank Hold
– :25 Right Plank Hold
Endurance WOD
Ten to Twelve Rounds:
– :30 Run/Row
– :30 Rest
CrossFit WOD
Four Rounds
– 1.1.1.1 Thruster (10 seconds between reps)
– 8 Ring Dips
– 3:00 Rest
Partner AMRAP – 10:00
– 100m Sprints
Note: P1 runs 100m, then P2 runs 100m.
Endurance WOD
Tabata
Eight Rounds
– Run/Row :20 on/:10 off
CrossFit WOD
Seven Rounds:
– 5 Hang Power Cleans
– 7 Ring Dips
– 9 Box Jumps
– 2:00 Rest
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Run/Row 2-3 seconds faster than last week.