Daily Motivation: “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle (One of Coach Chase’s favorite quotes.)
CrossFit WOD: TBA
CrossFit WOD
For Time:
– 50 Box Jumps
– 50 KB Swings
– 50 Situps
– 50 Push Press
– 50 Air Squats
– 50 Double Unders
Daily Motivation: “It’s never a question of CAN you, but WILL you?”
CrossFit WOD
“Jackannie”
For Time:
Buy-In: 1k Row
Five Rounds:
– 50/40/30/20/10 Double Unders
– 10 Thrusters (45#/35#)
– 50/40/30/20/10 Situps
– 6 Pullups
Endurance WOD
Two to Six Rounds
– 4:00 Run/Row
– 3:00 Rest
Hold same distance on all sets.
Daily Motivation: “Focus on the plan, not the problem.”
CrossFit WOD
Tabatas
– Squats
– Handstands
– Situps
– Mountain Climbers
Endurance WOD
Four to Eight Rounds:
– 400m Run/Row
*Hold within 3-5 seconds.
CrossFit WOD
10:00
– Build to 1RM Strict Press
AMRAP – 10:00
– 5 Pullups
– 10 Situps
– 10 Lunges (each leg)
Endurance WOD
Time Trial
– 5k Run/Row @ 10k Pace
CrossFit WOD
“Baseline 2”
– 800m Run
– 50 Air Squats
– 40 Situps
– 30 Pushups
– 20 Pullups
– 10 Burpees
– 800m Run
– 10 Burpees
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 800m Run
Endurance WOD
Two to Four Rounds:
– 1000m Run/Row
– 3:00 Rest
*Hold splits within 5-7 seconds.
CrossFit WOD
Death by Pullups
AMRAP – 10:00
– 5 Pushups
– 10 Situps
– 15 Air Squats
Endurance WOD
Run/Row
– 8k @ 85% 5k Time Trial
CrossFit WOD
Tabatas
– Rower (Calories)
– Pushups
– KB Swings (24kg/16kg)
– Situps
*1:00 rest between stations.
CrossFit WOD
10:00 Squat Test
“Annie”
50-40-30-20-10 For Time:
– Double Unders
– Situps
Compare to 2012-07-13.
CrossFit WOD
Six Rounds:
– 400m Run
– 25 Situps
CrossFit WOD
Tabata
– Situps x 8
– Lunges x 8
– Mountain Climbers x 8
3:00 Rest
AMRAP 3:00
– Double Unders