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: “Tomorrow is never promised. Make every day count.”
CrossFit WOD
Six Rounds @ 85% w/ 1:30 Rest:
– 400m Run
5:00 Rest
Six Rounds @ 85% w/ 1:30 Rest:
– 400m Row
Daily Motivation: “Attitude is everything…I cannot control what happens to me…but I can control how I react!”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 8 Back Squat @ 41X1
– 8 C2B Pullups
– 200m Run
Four Rounds:
– 10 Barbell OH Lunges (95#/65#)
– 10 Double KB Rows
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
Daily Motivation: “Repeat after me: ‘I can do this!'”
CrossFit WOD
For Time:
– 1k Row
EMOM – 10:00
– 3 Snatch Balances (45#/35#)
For Time:
– 1k Run
Daily Motivation: “Pain is weakness leaving the body.” -Tom Sobal
Five Rounds:
– 1:30 Run
– 1:30 Rest
5:00 Rest
Five Rounds:
– 1:30 Row
– 1:30 Rest
5:00 Rest
Five Rounds
– 1:30 Jump Rope
– 1:30 Rest
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: “A goal without a plan is just a wish.” -Antoine de Saint-Exupery
CrossFit WOD
1RM Overhead Squat is > .75 Body Weight
Six Rounds w/ 3:00 Rest Between Rounds
– 3/2/2/1/1/1 OH Squat @ 21X1
– Max Strict Pullups @ 21X1
1RM Overhead Squat is < .75 Body Weight
Five Rounds w/ 1:00 Rest
– 5 Overhead Squats w/ 70% of 1RM @ 4122
– 5 KB Rows @ 4122
Finisher
A. 30 Burpee Pullups
or
B. 45 Burpees
Daily Motivation: “You are so worth it. Stay strong!”
CrossFit WOD
Five Rounds (every 3:00)
– 6 Front Squat @ 4021/3 Front Squat @ 20X1
– Max Ring Rows @ 4021/Max Strict Pullups @ 11X1
Max Efforts:
– Plank Hold
– :30 Rest
– Side Bridge on Right
– :30 Rest
– Side Bridge on Left
Daily Motivation: “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck
CrossFit WOD
EMOM – 10:00
– 2 Power Snatches
For Time:
– 2k Row