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
Tag: Squat Thrust
Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)
Deck of Cards
Hearts – KB Press
Diamonds – KB Tactical Lunge
Spades – Squat Thrust
Clubs – KB Row
Joker – Suicide Run
4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)
Back Squat
– 5 sets
Three rounds for reps:
1. Slam Ball – 1 minute
2. Squat Thrust – 1 minute
3. KB Swing – 1 minute
4. Jumping Pullup – 1 minute
5. Rest – 1 Minute
Tabata Circuit
– Pushups (8 x 20/10)
– Squat Thrusts (8 x 20/10)
– Situps (8 x 20/10)
– Air Squats (8 x 20/10)
AMRAP – 20 Minutes
– 5 Clean & Press
– 10 Squat Thrusts
Deck of Cards
– Hearts = Air Squats
– Spades = Mountain Climbers
– Diamonds = Pushups
– Clubs = Squat Thrusts
– Jokers = Suicide Runs
4 Rounds for time:
– 250m Row
– Jumping Pullups (40-30-20-10)
– Stationary Lunges (40-30-20-10)
– Squat Thrusts (40-30-20-10)
15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats
| 1a. | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| 2a. | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |