Daily Motivation: “Pain is temporary. What remains is the reward.” -Sensei
CrossFit WOD
Back Squat
3-2-2-1-1 w/ 3:00 Rest
Four Rounds:
– 1:00 Row for meters
– 3:00 Rest
Tag: Squat
Daily Motivation: “Nothing tastes as good as healthy feels.”
CrossFit WOD
Four Rounds
– 4 Front Squat @ 31X1
– 8 C2B Pullups
– 12 Wall Ball (20#/14# @ 10’/9′)
– 2:00 Rest
Four Rounds
– 4 Push Press @ 13X1
– 8 Burpees
– 12 Box Jumps (20″/ 16″)
– 2:00 Rest
Daily Motivation: “Life isn’t about finding yourself. It’s about creating yourself.” – George Bernard Shaw
CrossFit WOD
Four Rounds w/ 5:00 Rest
AMRAP 5:00
– 6 Pushups
– 10 Mountain Climbers (total)
– 14 Air Squats
Note: Steady pace, 85% effort.
Daily Motivation: “If you still look cute at the end of your workout, you didn’t train hard enough.”
CrossFit WOD
Five Rounds
– 5/4/3/2/1 Push Press
– 8 Bodyweight Split Squats
– 3:00 Rest
15-10-5 Reps For Time:
– Single KB Thruster (Total)
– Burpee
Endurance WOD
Run
– 5M @ 7M TT pace
Row
– 5k TT
Categories
2013-02-19
Daily Motivation: “I don’t find the time to exercise. I make the time to exercise.”
CrossFit WOD
Six Rounds (every 3rd minute)
– 5/3/1/5/3/1 Front Squat
– Max Unbroken HSPU
Note: Rounds start every three minutes.
Why we bring our toes in on our squats…
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 Squat Clean
10 to 1:
– Overhead Squats
– Ring Dips
CrossFit WOD
Five Rounds
– 1.1.1.1 Back Squat
– 2:00 Rest
*Ten second pause between each of the four reps.
AMRAP – 10:00
– Double Unders
*EMOM: 10 Air Squats
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