Daily Motivation: “Spread positivity. You will never make yourself better by tearing others down.”
CrossFit WOD
Skill – Muscle Up Drills
AMRAP – 10:00
Buy-In: 400m Row
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2:00 Rest
AMRAP – 10:00
Buy-in: 400m Row
– 5 KB High Pulls
– 10 Lunges (total)
– 10 Situps
Daily Motivation: “Many of life’s failures are people who did not realize how close they were to success when they gave up.” -Thomas A. Edison
CrossFit WOD
Front Squat
– Build to Heavy Double in 10:00
EMOM – 6:00
– 3 Heavy Thrusters
Four Rounds w/ 2:00 Rest
– 8 Jumping Lunges (each)
– 8 Pullups
– 8 Burpees
Daily Motivation: “The only tactics I admire are do-or-die.” -Herb Elliott
CrossFit WOD
Overhead Squat
3-3-3-3-3 w/ 2:00 Rest
Five Rounds: w/ 2:00 Rest
– 8 Thrusters (115#/75#)
– 8 Burpees
*Unbroken thrusters
Daily Motivation: “Your legs are not giving out. Your head is giving out. Keep going.”
CrossFit WOD
If Back Squat < 1.3 BW
1A) Back Squat w/ 2:00 Rest
- 5 x 5 Reps
If Back Squat > 1.3 BW
1B) EMOM 12:00
– 2 Back Squats w/ 70% @ 31X1
Note: Focus on accelerating the bar coming up
-then-
2) EMOM 8:00
– 3 Push Press w/ 70% @ 12X1
Daily Motivation: “Think about how good you’ll feel when you’re done.”
CrossFit WOD
Back Squat
3/2/2/1/1/1 w/ 3:00 Rest
Four Rounds
– 8 Weighted Step Ups
– 8 Strict Pullups
Finisher
– Plank Hold for Time
Daily Motivation: “Things turn out best for those who make the best of how things turn out.” – John Wooden
CrossFit WOD
Front Squat
– 15:00 to find 1RM
Squat Clean
– 15:00 to find 1RM
For Time
– 1k Run
Daily Motivation: “There are only two options regarding commitment; you’re either in or you’re out. There’s no such thing as life in-between.” -Pat Riley
CrossFit WOD
“Angie”
For Time
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats
Daily Motivation: “Believe me, the reward is not so great without the struggle.” – Wilma Rudolph
CrossFit WOD
Six Rounds @ 90% w/ 3:00 Rest
AMRAP – 2:00
– 5 Jumping Squats
– 5 Mountain Climbers (each leg)
– 5 Hand Release Pushups
Daily Motivation: “Well done is better than well said.” -Benjamin Franklin
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Rack and Bottom Position Need Work
1B) Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
then
2A) Four Rounds w/ 2:00 Rest
– 8 C2B Pullups
– 40 Double Unders
-or-
2B) Six Rounds w/ 1:00 Rest
– 5 Ring Rows
– 10 Mountain Climbers (each leg)
Daily Motivation: “Other gyms use machines… CrossFit builds them.”
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 3:00
– 3 Power Clean (135#/95#)
– 6 Knees to Elbows
– 9 Air Squats