Categories
CrossFit Workouts

2013-04-10

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

Categories
CrossFit Workouts

2013-04-08

Daily Motivation: “Eighty percent of success if showing up!” -Woody Allen

CrossFit WOD
Back Squat > BW
Five Rounds:
A1. – 3 @ 30X1 w/ 70-75%

Back Squat < BW
Four Rounds
A1. – 8 Back Squats @ 4121

A2. 1 Rope Climb/Max Ring Rows @ 4121

EMOM – 10:00
– 1 Power Clean @ 80%

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

2013-04-03

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

Categories
CrossFit Workouts

2013-04-01

Daily Motivation: “A goal without a plan is just a wish.” -Antoine de Saint-Exupery

CrossFit WOD
1RM Overhead Squat is > .75 Body Weight
Six Rounds w/ 3:00 Rest Between Rounds
– 3/2/2/1/1/1 OH Squat @ 21X1
– Max Strict Pullups @ 21X1

1RM Overhead Squat is < .75 Body Weight
Five Rounds w/ 1:00 Rest
– 5 Overhead Squats w/ 70% of 1RM @ 4122
– 5 KB Rows @ 4122

Finisher
A. 30 Burpee Pullups
or
B. 45 Burpees

Categories
CrossFit Workouts

2013-03-28

Daily Motivation: “You are so worth it. Stay strong!”

CrossFit WOD
Five Rounds (every 3:00)
– 6 Front Squat @ 4021/3 Front Squat @ 20X1
– Max Ring Rows @ 4021/Max Strict Pullups @ 11X1

Max Efforts:
– Plank Hold
– :30 Rest
– Side Bridge on Right
– :30 Rest
– Side Bridge on Left

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

2013-03-18

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

Categories
CrossFit Workouts

2013-03-11

Daily Motivation: “Obsessed is just a word the lazy use to describe dedicated.” (One of Coach Andrea’s favorite quotes.)

CrossFit WOD
Ring Dip Test
– 3 Reps @ 3010 w/o band to pass

Standing Press
1-1-1-1-1 w/ 3:00 Rest

AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Categories
CrossFit Workouts

2013-03-08

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