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
Tag: Squat
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
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.
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
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.
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
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
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
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
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