CrossFit WOD
1. AMRAP – 3:00 w/ 3:00 Rest
– Rower (Calories)
2. AMRAP – 3:00 w/ 3:00 Rest
– Turkish Getups (20kg/12kg)
3. AMRAP – 3:00 w/ 3:00 Rest
– Burpee Pullups
– or –
– Burpee Box Jumps (20″/16″)
4. AMRAP – 3:00 w/ 3:00 Rest
– Slam Ball
5. AMRAP – 3:00 w/ 3:00 Rest
– Hollow Rocks
CrossFit WOD
1. Skill – 10:00
– Handstands
2a. Tabata KB Swings
– 1:00 Rest
2b. Tabata Burpees
– 1:00 Rest
2c. Tabata Row
– 1:00 Rest
2d. Tabata Situps
– 1:00 Rest
2e: Tabata Handstands
Daily Motivation: “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan
CrossFit WOD
1RM – 20:00
– Clean
For Time:
– 2k Row
Daily Motivation: “It’s not the size of the dog in the fight, but the size of the fight in the dog!” -Archie Griffin
CrossFit WOD
For Time:
– 1k Row
10:00 Rest
For Time:
– 1k Row
10:00 Rest
For Time:
-1k Row
*Score is sum of slowest and fastest times.
Daily Motivation: “The difference between the impossible and the possible lies in a man’s determination.” -Tommy Lasorda
CrossFit WOD
AMRAP – 5:00
– Double Unders for Reps
2:00 Rest
AMRAP – 5:00
– KB Swings for Reps
2:00 Rest
AMRAP – 5:00
– Burpees for Reps
2:00 Rest
AMRAP – 5:00
– Rower for Calories
Daily Motivation: “Other people may not have high expectations of me, but I have high expectations for myself.” -Shannon Miller
CrossFit WOD
Weighted Strict Chinup (hands facing you) w/ 2:00 Rest
-3/2/1/3/2/1/3/2/1
Four Rounds
– 1:30 Row
– :30 Rest
– :30 Squats
– :30 Pushups
– :30 Situps
– 1:30 Rest
Daily Motivation: “Your body can do anything. It’s your brain you have to convince.”
CrossFit WOD
Five Rounds
– :30 Row Sprint
– 1:00 Rest
– :30 Box Jumps
– 1:00 Rest
– :30 Pullups
– 1:00 Rest
Daily Motivation: “Be yourself. Who else is better qualified?” – Frank J. Giblin
CrossFit WOD
Five Rounds @ 80%
– 1:00 Rower
– 1:00 Rest
– 1:00 Single Unders
– 1:00 Rest
– 1:00 Shuttle Run
– 1:00 Rest
Daily Motivation: “That which we obtain too easily, we esteem too lightly.” -Thomas Paine
CrossFit WOD
Five Rounds w/ Partner
– 400m Row @ 80%
5:00 Rest
Five Rounds w/ Partner
– 400m Run @ 80%
Daily Motivation: “Find your strong.”
CrossFit WOD
Press
– 1RM in 15:00
*Take adequate rest between lifts.
For Time:
– 2k Row