Daily Motivation: “The greatest pleasure in life, is doing the things people say we cannot do.” -Walter Bagehot
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 1.1.1.1 Clean Grip Deadlift
EMOM – 10:00 Rounds
– Odd: 1.1.1.1 Power Clean
– Even: 3 to 5 Muscle Ups
Finisher
– 40 Toes to Bars
Daily Motivation: “The true test of a man’s character is what he does when he knows he won’t get caught.”
Leave out a couple reps. Don’t perform full range of motion. Say you did more weight than you did. You may not get caught. You may not get called out. But you are only cheating yourself and insulting those that don’t. So don’t do it. -Coach D.
CrossFit WOD
Front Squat
– Build to Heavy Single in 10:00
EMOM – 6:00
– 3 Clean & Jerk
Four Rounds w/ 3:00 Rest
– 8 OH Lunges (each)
– 8 Toes to Bar
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: “Pullups and cleans and kettlebell swings – that’s what girls are made of.”
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A) Hang Power Clean
Three Rounds w/ 3:00 Rest
-3.3.3 Hang Power Clean
and
2A) Four Rounds w/ 4:00 Rest*
– :30 Hang Power Clean
– :30 Push Press
or
1B) Deadlift
Five Rounds w/ 2:00 Rest
– 5 Deadlifts @ 30X1
and
2B) Four Rounds w/ 4:00 Rest*
– :30 Russian KB Swings
– :30 Hand Release Pushups
*Part 2: While resting between rounds complete one of the following:
– 10 Strict Toes to Bar
or
– 15 GHD Situps
or
– 30 Ab Mat Situps
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: “It’s not whether you get knocked down; it’s whether you get back up.” -Vince Lombardi
CrossFit WOD
Five Rounds
– 6 Toes to Bar
– 6 Hang Power Cleans
– 6 Push Press
– 6 Burpees
– 3:00 Rest
Endurance WOD
Two to Six Rounds:
– 200m Run/250 Row
– 1:00 Rest
*Hold within 2 to 3 seconds.
Then
Two to Six Rounds:
– 400m Run/500m Row
– 1:30 Rest
*Hold within 3 to 5 seconds.
CrossFit WOD
Five Rounds
– 5/4/3/2/1 Power Cleans
– 6 Toes to Bar (6)
– 12 Wall Ball (12)
– 2:00 Rest
*Drop barbell from the top. Add weight between rounds.
Endurance WOD
Time Trial
– 5k Run/Row
CrossFit WOD
AMRAP – 15:00
– 5 Toes to Bar
– 10 Pushups
– 15 KB Swings
Endurance WOD
Ten to Twelve Rounds
– 200m Run/250m Row
– 2:00 Rest
*Deviate no more than 2-3 seconds.
CrossFit WOD
Kipping Pullup Practice
AMRAP – 12 Minutes:
– 3 Clean and Jerk – 135#/95#
– 6 Toes to Bar
– 9 Wall Balls – 20/14# @ 10’/9′
Mobility WOD
CrossFit WOD
AMRAP – 15 Minutes:
– 10 Hand Release Pushups
– 10 Toes To Bar
– 200m Run