Daily Motivation: “Some quit due to slow progress, never grasping the fact that slow progress… is progress.”
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 10 OH Lunges (total)
– 1:00 Rest
Four Rounds
– Max Ring Rows
– 10 Weighted Step Ups (total)
– 2:00 Rest
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
Four Rounds
– Max Strict Pullups w/ Mix Grip @ 21X0
– Max Hollow Rocks
– 2:00 Rest
For Time w/ Partner
– 30 Ring Rows (each partner)
– 60 OH Lunges (each partner)
– 120 Double Unders (each partner)
Note: Only one partner working at a time.
CrossFit WOD
Deadlift
4-3-3-2-2-2
*2:00 Rest
Five Rounds:
– 5 Deadlifts (185#/135#)
– 10 Ring Rows
Endurance WOD
Three Rounds:
– 100m Run/125m Row
– 200m Run/250m Row
– 400m Run/500m Row
*Equal Rest
CrossFit WOD
Press
1-1-1-1-1
Tabata Chipper
– 100 Ring Rows (20/10)
– 100 KB Swings (20/10)
Endurance WOD
Eight Rounds:
– :20 Run
– :10 Rest
If possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed.