Daily Motivation: “Ain’t nuttin’ to it, but ta do it!” -Ronnie Coleman
CrossFit WOD
Back Squat < 1.5x Body Weight
A) Five Rounds w/ 3:00 Rest
– 3 Back Squats @ 3010
*Use 85% 1RM Back Squat
B) Four Rounds w/ 2:00
– 8 Weighted Step Ups (total)
– 8 Strict Pullups
– 1:00 Plank Hold
Back Squat > 1.5x Body Weight
A) Six Rounds w/ 3:00 Rest
-3/2/1/3/2/1 Back Squat
B) Five Rounds w/ 3:00 Rest
– 8 Weighted Step Ups (total)
– 8 Strict Toes to Bar
Daily Motivation: “Our health always seems much more valuable after we lose it.”
CrossFit WOD
AMRAP 20:00
– :20 Plank Hold
– 15 Double Unders
– 10 Single KB Presses (each)
*Every 2 minutes perform 2 Heavy Front Squats
Daily Motivation: “You aren’t going to get the butt you want by sitting on the one you have.”
CrossFit WOD
AMRAP – 20:00
– 400m Run
– 6 Front Squats (135#/95#)
– 8 Ring Dips
Daily Motivation: “Don’t have $100.00 shoes and a 10 cent squat.” -Louie Simmons
CrossFit WOD
Back Squat 1RM is less than 1.5 times your body weight.
A) Five Rounds w/ 2:00 Rest
– 3 Back Squats @ 4121
*Use 75% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Weighted Lunges (10)
– 10 Pullups
C) Finisher
– Accumulate 2:00 of Hollow Holds
Back Squat 1RM is more than 1.5 times your body weight.
A) Four Rounds w/ 3:00 Rest
1.1.1.1 Back Squat w/ 80-85% 1RM
B) Five Rounds w/ 3:00 Rest
– 10 Jumping Lunges (each)
– 10 C2B Pullups
C) Finisher
– 80 Hollow Rocks
Daily Motivation: “Strong is the new skinny.”
CrossFit WOD
A. Max Plank Hold (top of pushup)
B. 15:00 Max Effort
– 1RM Squat
C. AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Daily Motivation: “Popeye has spinach. I have CrossFit.”
CrossFit WOD
“Cindy” Interrupted
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– :30 Rest
Daily Motivation: “Limitations only exist if you let them.”
CrossFit WOD
Eight Rounds w/ 2:00 Rest
– 2 Back Squat with 85-90% of last week 3RM.
Note: Same weight on each set. Emphasize bar speed.
Five Rounds
– 5 Strict Pullups
– 5 Single KB Press (each)
– 5 Weighted Step Ups (each)
Daily Motivation: “I don’t work out because I hate my body. I work out because I love it.”
CrossFit WOD
Six Rounds w/ 2:00 Rest
– 3 Back Squat @ 30X1
– Max Ring Dips @ 30X1
Four Rounds:
– 8 Rear Leg Elevated Split Squats @ 30X1
– 8 One Arm KB Row
Daily Motivation: “I am a slow walker, but I never walk backwards.”
CrossFit WOD
AMRAP – 20:00
– 9 Hang Power Clean
– 6 Push Press
– 3 Front Squats
– 200m Run
Daily Motivation: “Clear your mind of CAN’T!“
CrossFit WOD
Two Rounds w/ 3:00 Rest:
1:00 – Pushups
1:00 Rest
1:00 – Situps
1:00 Rest
1:00 – Air Squats
1:00 Rest
1:00 – Burpees
1:00 Rest
1:00 – Step Ups
1:00 Rest
1:00 – Ring Rows
1:00 Rest
1:00 – Mountain Climbers