Categories
CrossFit Workouts

2013-08-29

Daily Motivation: “If you have never failed. You have never lived.”

CrossFit WOD
For Time:
– 8k Run

-or-
“Cindy”
AMRAP – 20:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Categories
CrossFit Workouts

2013-08-26

Daily Motivation: “A year from now you will wish you had started TODAY.” -Karen Lamb

CrossFit WOD
Back Squat
– 1RM in 20:00
*Take enough time between lifts to fully recover. Especially as you reach your max.

Finisher
For Time:
– 100 Burpees

Categories
CrossFit Workouts

2013-08-14

Daily Motivation: “Difficulty is opportunity in disguise.”

CrossFit WOD
Thirty Rounds for Reps
(:30 Work/:30 Rest)
– 5 KB Swings (24kg/16kg)
– 10 Pushups
– 15 Air Squats
*After rest pickup where you left off.

Categories
CrossFit Workouts

2013-08-12

Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner

CrossFit WOD
1RM Back Squat > 1.5/1.25 Body Weight
A1) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

A2) Five Rounds w/ 2:00 Rest
– 8 Weighted Lunges w/ Barbell (each)
– 8 C2B Pullups

1RM Back Squat < 1.5/1.25 Body Weight
B1) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM

B2) Five Rounds w/ 2:00
– 8 Weighted Step Ups (each)
– 8 Strict Pullups

Finisher
C1) Accumulate 4:00
– Hollow Holds

or

C2) Complete
– 100 Hollow Rocks

Categories
CrossFit Workouts

2013-08-09

Daily Motivation: “Routine is the enemy!” – Greg Glassman

CrossFit WOD
AMRAP – 20:00 w/ Partner
– 3 Front Squat
– 200m Run
*One partner completes an entire round while the second partner rests.

Categories
CrossFit Workouts

2013-08-06

Daily Motivation: “If you want something you’ve never had, then you’ve got to do something you’ve never done.”

CrossFit WOD
“Barbara”
Five Rounds w/ 3:00 Rest
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats

Categories
CrossFit Workouts

2013-08-01

Daily Motivation: “If you’re tired of starting over, stop giving up.”

CrossFit WOD
Six Rounds:
– :30 Goblet Squats
– :30 Rest
– :30 One Arm KB Row (Right)
– :30 Rest
– :30 One Arm KB Row (Left)
– :30 Rest

Finisher
– 60 Hanging Knee Raises/Hanging Leg Raise

Categories
CrossFit Workouts

2013-07-29

Daily Motivation: “You want me to do something…. tell me I can’t do it.” -Maya Angelou

CrossFit WOD
1RM Back Squat > 2/1.5 Body Weight
1A) Three Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM

1B) Six Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups

1RM Back Squat < 2/1.5 Body Weight
2A) Five Rounds w/ 2:00 Rest
– 1 Back Squat
*Use 95% 1RM

2B) Six Rounds w/ 3:00
– 10 Weighted Lunges (each)
– 10 Pullups

Finisher
1C) Accumulate 2:00
– Hollow Holds

2C) Complete
– 100 Hollow Rocks

Categories
CrossFit Workouts

2013-07-24

Daily Motivation: “People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.” -Zig Ziglar

CrossFit WOD
Work – 2:00
Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Situps
– Rower for Meters

3:00 Rest

Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Lunges
– Run for Meters

3:00 Rest

Three Rounds
AMRAP – 2:00 w/ 1:00 Rest
– Buy-In: 10 Air Squats
– Jump Rope

Categories
CrossFit Workouts

2013-07-17

Daily Motivation: “Those who succeed are the ones who look in the mirror and see no change, but continue anyway, knowing they’ll get there in time.”

CrossFit WOD
AMRAP – 3:00 @ 85%
– 5 KB Swings
– 10 Burpees

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Pushups
– 10 KB Swings

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Air Squats
– 10 Pushups

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Situps
– 10 Air Squats

1:30 Rest

AMRAP – 3:00 @ 85%
– 5 Burpees
– 10 Situps