Categories
CrossFit Workouts

2013-04-16

Daily Motivation: “It’s never too late – in fiction or in life – to revise.” – Nancy Thayer

CrossFit WOD
Four Rounds
– 3 Turkish Getups (right)
– Side Plank Hold (right)
– 3 Turkish Getups (left)
– Side Plank Hold (left)

Three Rounds
AMRAP – 2:30 w/ 7:30 Rest
– Run/Row

Categories
CrossFit Workouts

2013-04-11

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

Categories
CrossFit Workouts

2013-04-05

Daily Motivation: CrossFit: Constantly Varied High-Intensity Functional Movements Designed For Universal Scalability

CrossFit WOD
Back Squat > Body Weight
Three Rounds:
– 3.3.3 Thrusters @ 60%
– 400m Run
– 3.3.3 Strict K2E
– 400m Run

Back Squat < Body Weight
Three Rounds:
– 3.3.3 Goblet Squats
– 400m Run
– 3.3.3 Knee Raises
– 400m Run

Categories
CrossFit Workouts

2013-03-29

Daily Motivation: “You can have results or excuses. You can’t have both.”

CrossFit WOD
Five Rounds:
– 2.2.2 Deadlift (70% 1RM)
– 200m Run
– 3.3.3 Ring Dip
– 200m Run

Categories
CrossFit Workouts

2013-03-22

Daily Motivation: “Tough times don’t last, but tough people do.” -Robert H. Schuller

CrossFit WOD
Five Rounds:
– 50/40/30/20/10 Air Squats
– 400m Run

If you are doing the Open WOD on Saturday do not do this workout. If you do come to the gym and want to do something warmup, run for 5:00 at an easy pace, row for 5:00 at an easy pace, and mobilize your ankles and hips.

Categories
CrossFit Workouts

2013-03-19

Daily Motivation: The groundwork of all happiness is good health.”

CrossFit WOD
“Helen”
Three Rounds
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups

Note: Compare to 2012/12/03.

Categories
CrossFit Workouts

2013-02-26

Daily Motivation: “Keep calm and do CrossFit.”

CrossFit WOD
Five Rounds
– 1.1.1.1 Deadlift (10 second rest between reps)
– 300′ Farmers Walk
– 2:00 Rest

Five Rounds:
– 10 Russian KB Swings (32/24)
– 200m Run

Categories
CrossFit Endurance Workouts

2013-02-18

Daily Motivation: “Things may come to those who wait…but only the things left by those who hustle.” – Abraham Lincoln

CrossFit WOD
“Eva”
Five Rounds:
– 800m Run
– 30 KB Swings (32kg/24kg)
– 30 Pullups
Note: Most of us will be scaling by dropping rounds. Thirty minute soft cutoff. Finish the round you are on at the 30:00 point.

Endurance WOD
Four to Eight Rounds
– 400m Run/Row
– 1:30 Rest
Hold within 3 to 5 seconds.

Categories
Workouts

2013-02-14

Daily Motivation: “Do IT because you love yourself.”

CrossFit WOD
“Nicole”
AMRAP – 20:00
– 400m Run
– Max Pullups

Happy Valentine’s Day!

Categories
Endurance Workouts

2013-02-11

Daily Motivation: “Be not afraid of going slowly; be afraid only of standing still.”

CrossFit WOD
Four Rounds:
– 1 Suicide Run
– 25/20/15/10 Wall Balls
– 25/20/15/10 Box Jumps
– 25/20/15/10 Burpees

Endurance WOD
Three Rounds:
– 200m Row
– 400m Row
– 600m Row
*1:1 Work/Rest Ratio