Daily Motivation: “Push harder than yesterday if you want a different tomorrow.”
CrossFit WOD
Five Rounds w/ 3:00 Rest
– 1:00 Row for Average Wattage
– 1:00 Rest
– 1:00 Plank Hold
Tag: Rower
Daily Motivation: “It doesn’t matter how slowly you go, as long as you do not stop.” -Confucius
CrossFit WOD
Five Rounds:
– 1:00 Rower
– 1:00 Rest
– 1:00 Double Unders
– 1:00 Rest
– 1:00 Farmers Walk
– 1:00 Rest
*Lowest round of meters and double unders.
Daily Motivation: “Our lives change when our habits change.” -Matthew Kelly
Four Rounds w/ Partner
– 500m Row @ 85%
– 400m Run @ 85%
Note: One partner working at a time. Partner one begins next station when partner two finishes previous station. Partners rest while other partner is working.
Daily Motivation: “Will power is a muscle. The more you use it, the stronger it gets.”
CrossFit WOD
Four Rounds w/ 5:00 Rest
– 1:00 Rower (calories)
– 1:00 Burpee
– 1:00 Russian KB Swing
Note: Scoring is total reps across all stations each round.
Daily Motivation: “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” -Zig Ziglar
CrossFit WOD
Work – 2:00
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Situps
– Rower for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Lunges
– Run for Meters
3:00 Rest
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Air Squats
– Jump Rope
Daily Motivation: “The finish line is just the beginning of a whole new race.”
CrossFit WOD
A. 1RM – 15:00
– Power Clean
B. For Time
– 2k Row
Categories
2013-05-21
Daily Motivation: “Believe that you can meet your goals, work to achieve them … but when it’s all said and done did you do everything you could to get there? That’s the question.” – Chris Spealler, five-time CrossFit Games competitor
CrossFit WOD
For Time:
– 800m Row
EMOM – 10:00
– 3 Hang Power Cleans
For Time:
– 800m Run
Daily Motivation: “Why would you want to do anything less than your best?”
CrossFit WOD
EMOM – 8:00
– 5 Ring Dips
EMOM – 8:00
– 3 Snatch Balances (95#/65#)
Two Rounds
– 2:00 Row for Meters
– 6:00 Rest
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: “Be as you wish to seem.” -Socrates
CrossFit WOD
Work 5:00 @ 85%
– Row @ 2k Pace
Work 5:00 @ 85%
– 6 KB Swings
– 9 Air Squats
Work 5:00 @ 85%
– 6 Pushups
– 9 Situps
Work 5:00 @ 85%
– 6 KB High Pulls
– 9 Squat Thrusts