Daily Motivation: “You miss 100 percent of the shots you don’t take.” -Wayne Gretzky
CrossFit WOD
Tabata
– Burpees
Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.
Death By Wall Ball
Daily Motivation: “Treat a person as he is, and he will remain as he is. Treat him as he could be, and he will become what he should be.” -Jimmy Johnson
CrossFit WOD
EMOM – 20:00
– Odd: 1.1.1 Snatch
– Even: 4 Pushups, 4 Burpees, 8 Air Squats
Daily Motivation: “Set your goals high, and don’t stop till you get there.” -Bo Jackson
CrossFit WOD
Deadlift – 15:00
– Build to 1RM
EMOM – 12:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: It ain’t over till it’s over.” -Yogi Berra
CrossFit WOD
Strict Press – 15:00
– Build to 1RM
Double Under “Nancy”
Five Rounds For Time:
– 40 Double Unders
– 15 OH Squats (95#/65#)
Daily Motivation: “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” -Paul “Bear” Bryant
CrossFit WOD
Back Squat – 20:00
– Build to 1RM
For Time:
– 100 Burpees
Daily Motivation: “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” -John Wooden
CrossFit WOD
Three Rounds w/ 2:00 Rest
– Max Ring Dips @ 31X1
Three Rounds w/ 2:00 Rest
– :30 Thrusters (95#/65#)
Three Rounds w/ 2:00 Rest
– :30 Push Press (115#/75#)
Three Rounds w/ 2:00 Rest
– :30 Front Squat (135#/85#)
Daily Motivation: “Our greatest glory is not in never falling, but in rising every time we fall.” -Confucius
CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 80% @ 31X1
EMOM 8:00
– 3 Push Press w/ 80% @ 12X1
Daily Motivation: “The true test of a man’s character is what he does when he knows he won’t get caught.”
Leave out a couple reps. Don’t perform full range of motion. Say you did more weight than you did. You may not get caught. You may not get called out. But you are only cheating yourself and insulting those that don’t. So don’t do it. -Coach D.
CrossFit WOD
Front Squat
– Build to Heavy Single in 10:00
EMOM – 6:00
– 3 Clean & Jerk
Four Rounds w/ 3:00 Rest
– 8 OH Lunges (each)
– 8 Toes to Bar
Daily Motivation: “Other people may not have high expectations of me, but I have high expectations for myself.” -Shannon Miller
CrossFit WOD
Weighted Strict Chinup (hands facing you) w/ 2:00 Rest
-3/2/1/3/2/1/3/2/1
Four Rounds
– 1:30 Row
– :30 Rest
– :30 Squats
– :30 Pushups
– :30 Situps
– 1:30 Rest
Daily Motivation: Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed. -Booker T. Washington
CrossFit WOD
EMOM 12:00
– 2 Back Squats w/ 75% @ 31X1
EMOM 8:00
– 3 Push Press w/ 75% @ 12X1