CrossFit WOD
Four Rounds w/ 2:00 Rest
– 3 Push Press @ 12X1
EMOM – 12:00
– Odd: 4 Clean & Jerks
– Even: 8 Ring Dips
AMRAP
– 3:00 Max Ring Rows
– 3:00 Max Double Unders
Tag: Ring Row
CrossFit WOD
Five Rounds w/ 1:30 Rest
– 4 Back Squat @ 30X1
– 8 Dead Bugs (each leg)
Five Rounds w/ 1:30 Rest
– 6 Rear Leg Elevated Split Squat
– 10 Ring Rows
CrossFit WOD
Four Rounds w/ 2:00 Rest
– 1:00 Pushups
– 1:00 Situps
– 1:00 Lunges
– 1:00 Ring Rows
– 1:00 Squat Thrusts
Daily Motivation: “Well done is better than well said.” -Benjamin Franklin
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Rack and Bottom Position Need Work
1B) Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
then
2A) Four Rounds w/ 2:00 Rest
– 8 C2B Pullups
– 40 Double Unders
-or-
2B) Six Rounds w/ 1:00 Rest
– 5 Ring Rows
– 10 Mountain Climbers (each leg)
Daily Motivation: “Exercise: You don’t have time not to”
CrossFit WOD
EMOM 40:00
– 1st: 30 secs Ring Rows
– 2nd: 30 secs Box Jumps (step down)
– 3rd: 30 secs Right Plank
– 4th: 30 secs Left Plank
Note: work for 30 seconds/rest for 30 seconds
Daily Motivation: “Being defeated is often temporary. Giving up makes it permanent.”
CrossFit WOD
EMOM – 16:00
– Even: 8 Thrusters
– Odd: 8 Ring Rows
Finisher:
– 2:00 Max Mountain Climbers
Daily Motivation: “Clear your mind of CAN’T!“
CrossFit WOD
Two Rounds w/ 3:00 Rest:
1:00 – Pushups
1:00 Rest
1:00 – Situps
1:00 Rest
1:00 – Air Squats
1:00 Rest
1:00 – Burpees
1:00 Rest
1:00 – Step Ups
1:00 Rest
1:00 – Ring Rows
1:00 Rest
1:00 – Mountain Climbers
Daily Motivation: “Success doesn’t come to you… you go to it.” -Marva Collins
CrossFit WOD
Five Rounds w/ 2:00
– 6 Front Squat @ 42X2
– Max Ring Rows
Every 3:00 x 4
– 200m Rower @ 95%
Daily Motivation: “If it’s too heavy, you need to get stronger.”
CrossFit WOD
Six Rounds:
– 3/2/1/3/2/1 Front Squat @ 30X1
– Max Strict Pullups/Ring Rows @ 30X1
– 2:00 Rest
21-15-9 For Time:
– KB Snatch (total)
– Mountain Climber (total)
– Air Squat
Daily Motivation: “Eighty percent of success if showing up!” -Woody Allen
CrossFit WOD
Back Squat > BW
Five Rounds:
A1. – 3 @ 30X1 w/ 70-75%
Back Squat < BW
Four Rounds
A1. – 8 Back Squats @ 4121
A2. 1 Rope Climb/Max Ring Rows @ 4121
EMOM – 10:00
– 1 Power Clean @ 80%