CrossFit WOD
Four Rounds w/ 1:00 Rest
– 12 Weighted Step Ups (total)
– Max Strict Pullups
Four Rounds w/ 1:00 Rest
– 12 Heavy Russian KB Swings
– Max Handstand Pushups
Three Rounds
– 5 Turkish Getups Right
– 5 Turkish Getups Left
– 200m Run
Tag: Step Up
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: “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: “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
Daily Motivation: “Fitness happens at every size.”
CrossFit WOD
Five Rounds w/ 3:00 Rest:
– 8 Back Squat @ 31X1
– Max Strict Pullups
– 40 Double Unders
Four Rounds:
– 10 Weighted Step Ups
– 10 Weighted Situps
Daily Motivation: “Some quit due to slow progress, never grasping the fact that slow progress… is progress.”
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 10 OH Lunges (total)
– 1:00 Rest
Four Rounds
– Max Ring Rows
– 10 Weighted Step Ups (total)
– 2:00 Rest
Categories
2013-02-15
Daily Motivation: “Eat well. Move daily. Hydrate often. Sleep lots. Love your body. Repeat for life.”
CrossFit WOD
Six Rounds
– 5 Push Presses
– 5 Weighted Step Ups
– 30 Double Unders
– 2:00 Rest
Endurance WOD
Time Trial
– 7Mile Run/7M Row @ 95% of 10k TT Pace
CrossFit WOD
Five Rounds
– 5 Weighted Step Ups (each leg)
– 10 Box Jumps (24″/20″)
– 200m Run
– 3:00 Rest
Categories
2011-12-13 WOD
Four Rounds
– 8 Double KB Front Squats
– 16 Mountain Climbers
Four Rounds
– 8 Double KB Step Ups
– 16 Hollow Rocks
For Time
– 1k Row
Endurance WOD
Three Rounds:
– 200m (equal time rest)
– 400m (equal time rest)
– 600m (equal time rest)
Categories
2011-10-11 WOD
Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 300′ Farmer’s Walk