Daily Motivation: “The body achieves what the mind believes.”
CrossFit WOD
Four Rounds
– 1.1.1.1 Front Squat
– 1:00 Max Hand Release Pushups
– 3:00 Rest
For Time:
– 1k Row
Tag: Rower
Daily Motivation: “Pain is temporary. What remains is the reward.” -Sensei
CrossFit WOD
Back Squat
3-2-2-1-1 w/ 3:00 Rest
Four Rounds:
– 1:00 Row for meters
– 3:00 Rest
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Tabatas
– Rower (Calories)
– Pushups
– KB Swings (24kg/16kg)
– Situps
*1:00 rest between stations.
CrossFit WOD
– 4:00 Rower (for Calories)
– 3:00 of Strict Pullups
– 2:00 of Front Squats (125#/85#)
– 1:00 of Strict Presses (75#/55#)
Endurance WOD
Three to Six Rounds:
– 800m Run/Row
– 3:00 Rest
CrossFit WOD
“Jackie”
For Time:
– 1k Row
– 50 Thrusters (45#/35#)
– 30 Pullups
Compare to 2011-08-08.
CrossFit WOD
For Time:
– 50 Calories on Rower
– 50 Wall Balls (20#/14#)
– 25 Knees to Elbows
– 50 Hand Release Pushups
– 50 OH Lunges Total (45#/25#)
CrossFit WOD
For Time:
– 50 Calories on Rower
– 1:00 Rest
– 50 Wall Balls (20#/14#)
– 1:00 Rest
– 25 Knees to Elbows
– 1:00 Rest
– 50 Hand Release Pushups
– 1:00 Rest
– 50 OH Lunges Total (45#/25#)
Endurance WOD
Three Rounds
– Run 1 Mile/Row 1,500m
– 2:00 Rest
*Hold splits 2 to 3 seconds.
CrossFit WOD
For Time w/ 500m Row Buy-in
Ten Rounds
– 10 Russian KB Swings (24kg/16kg)
– 10 Box Jumps (20″/16″)
– 10 Situps
Endurance WOD
Run
Eight Rounds
– 300m Run
– 2:00 Rest
*Hold splits 2 to 3 seconds.
Row
Six Rounds
– 500m Row
– 2:00 Rest
*Hold splits 2 to 3 seconds.
CrossFit WOD
Snatch Pulls
Five Rounds:
– 3 Snatch Pulls
– Max Ring Pushups
– 3:00 Rest
Tabatas for Total Reps
– Rower w/o Legs (20/10 x 8)
– Burpees (20/10 x 8)