Daily Motivation: “You don’t get what you want. You get what you work for.”
CrossFit WOD
AMRAP – 5:00 @ 85%
Six Rounds w/ 2:00 Rest
– Buy-In: 400m Run
– 5 Pushups
– 6 Situps
– 7 OH KB Swings (24kg/16kg)
*Aim to complete the same number of reps each round.
Daily Motivation: “Sweat – It’s Liquid Awesome.”
CrossFit WOD
“Annie”
50-40-30-20-10
– Double Unders
– Situps
Daily Motivation: “Clear your mind of CAN’T!“
CrossFit WOD
Two Rounds w/ 3:00 Rest:
1:00 – Pushups
1:00 Rest
1:00 – Situps
1:00 Rest
1:00 – Air Squats
1:00 Rest
1:00 – Burpees
1:00 Rest
1:00 – Step Ups
1:00 Rest
1:00 – Ring Rows
1:00 Rest
1:00 – Mountain Climbers
Daily Motivation: “Fitness happens at every size.”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 8 Back Squat @ 31X1
– Max Strict Pullups
– 40 Double Unders
Four Rounds:
– 10 Weighted Step Ups
– 10 Weighted Situps
Daily Motivation: “Yesterday, you said tomorrow. Just do it!”
CrossFit WOD
Work – 3:00
– 5 KB Swings
– 10 Pushups
2:00 Rest
Work – 3:00
– 5 Pushups
– 10 Air Squats
2:00 Rest
Work – 3:00
– 5 Air Squats
– 10 Situps
2:00 Rest
Work – 3:00
– 5 Situps
– 10 Burpees
2:00 Rest
Work – 3:00
– 5 Burpees
– 10 KB Swings
Daily Motivation: “Take pride in how far you have come and have faith in how far you can go.”
CrossFit WOD
Work – 10:00
– 10 Lunges (total)
– 10 KB Swings (24/16)
– 10 Situps
3:00 Rest
Work – 10:00
– 5 Burpees
– 5 KB Clean and Jerks (24/16)
– 5 Box Jumps (24″/20″)
Daily Motivation: “‘Oh squatting isn’t functional? Tell me, how do you get off the toilet?'”
CrossFit WOD
Four Rounds
– 10 Back Squat @ 4121
– 10 C2B Pullups
– 3:00 Rest
Tabata
– Situps (8 x 20/10)
Three Rounds
– 8 Weighted Split Squats (each leg)
– 2:00 Rest
Daily Motivation: “Focus. You can do this.”
CrossFit WOD
Work – 3:00
– 5 Pullups (Unbroken)/5 KB Rows
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Pushups
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Air Squats
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Situps
– 15 Double Unders
2:00 Rest
Work – 3:00
– 5 Squat Thrusts
– 15 Double Unders
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
Daily Motivation: “Yeah, so it’s cold. Go anyway.”
CrossFit WOD
Work 10:00 @ 85%
– 6 Pushups
– 8 Situps
– 10 Lunges Total
Work 10:00 @ 85%
– 5 KB Clean and Press (each)
– 20 Double Unders