Daily Motivation: “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” -John Wooden
CrossFit WOD
Three Rounds w/ 2:00 Rest
– Max Ring Dips @ 31X1
Three Rounds w/ 2:00 Rest
– :30 Thrusters (95#/65#)
Three Rounds w/ 2:00 Rest
– :30 Push Press (115#/75#)
Three Rounds w/ 2:00 Rest
– :30 Front Squat (135#/85#)
Daily Motivation: “Winning isn’t everything, but wanting to win is.” -Vince Lombardi
CrossFit WOD
Weighted Pullups
3-3-3-3-3 at 31X1
2:00 Rest
Four Rounds w/ 2:00 Rest
– :45 Single KB Thruster (right)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Single KB Thruster (left)
– :15 Rest
– :45 Squat Thrust
– :15 Rest
– :45 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
Daily Motivation: “Just do it!” -Nike
CrossFit WOD
Five Rounds w/ 1:30 Rest
– :30 Single KB Thruster (right)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Single KB Thruster (left)
– :30 Rest
– :30 Squat Thrust
– :30 Rest
– :30 Mountain Climber
Note: Steady pace. Goal is same number of reps at each movement each round.
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
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
Daily Motivation: “He that is good for making excuses is seldom good for anything else.” -Benjamin Franklin
CrossFit WOD
Four Rounds w/ 4:00 Rest
5 to 1 Reps:
– Thrusters (95#/65#)
– Toes to Bar
Score: Total Time
Daily Motivation: “Easy will no longer suffice.” -Mark Rippetoe
CrossFit WOD
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
-or-
“Fran”
21-15-9 Reps For Time:
– Thruster (95#/65#)
– Pullups
Daily Motivation: “Make one healthy choice. Then make another.”
CrossFit WOD
“Fran”
21-15-9 Reps For Time:
– Thrusters (95#/65#)
– Pullups
-or-
“Helen”
Three Rounds For Time:
– 400m Run
– 21 KB Swings (24kg/16kg)
– 12 Pullups
Daily Motivation: “Being defeated is often temporary. Giving up makes it permanent.”
CrossFit WOD
EMOM – 16:00
– Even: 8 Thrusters
– Odd: 8 Ring Rows
Finisher:
– 2:00 Max Mountain Climbers
Daily Motivation: “Hiding from your weaknesses is a recipe for incapacity and error.”
CrossFit WOD
AMRAP 20:00
– 3 Thrusters (135#/95#)
– 6 C2B Pullups
– 9 Burpees
– 200m Run