Categories
CrossFit Workouts

2013-11-20

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

Categories
CrossFit Workouts

2013-11-18

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

Categories
CrossFit Workouts

2013-11-14

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

Categories
CrossFit Workouts

2013-11-08

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

Categories
CrossFit Workouts

2013-11-04

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

Categories
CrossFit Workouts

2013-10-28

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

Categories
CrossFit Workouts

2013-10-25

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

Categories
CrossFit Workouts

2013-10-22

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

Categories
CrossFit Workouts

2013-10-14

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)

Categories
CrossFit Workouts

2013-10-08

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