Daily Motivation: “You miss 100 percent of the shots you don’t take.” -Wayne Gretzky
CrossFit WOD
Tabata
– Burpees
Four Rounds:
– 1 Press
– 2 Push Presses
– 3 Front Squats
– 2:00 Rest
*Note: Same weight for all movements, add weight between rounds.
Death By Wall Ball
Daily Motivation: “No one ever drowned in sweat.”
CrossFit WOD
Fun Fifty:
– 50 Box Jump (24″/20″)
– 50 Ring Rows
– 50 Kettlebell Swings (24kg/16kg)
– 50 Walking Lunges
– 50 Knees to Elbows
– 50 Push Press (45#/35#)
– 50 SDLHPs (24kg/16kg)
– 50 Wall Balls (20#/14#)
– 50 Burpees
– 50 Double Unders
Daily Motivation: “Man imposes his own limitations, don’t set any.” -Anthony Bailey
CrossFit WOD
Skill – 10:00
– Split Jerk
Strict Press – 12:00
– Build to heavy 5 rep
Five Rounds w/ :30 Rest
– 5 Deadlifts (185/135)
– 10 No Squat Wall Ball
– 10 OH KB Swings
*Use Push Press technique on Wall Ball. No full squat.
Daily Motivation: “The only disability in life is a bad attitude.”
CrossFit WOD
“Kelly”
Five Rounds For Time:
– 400m Run
– 30 Box Jumps w/ Step Down (24″/20″)
– 30 Wall Balls (20#/14# @ 10’/9′)
Daily Motivation: “Success must be felt on the inside before it can be seen on the outside.”
CrossFit WOD
AMRAP – 20:00
– 5 Burpee Box Jumps (24ʺ/20ʺ)
– 10 Push Press (95#/65#)
– 15 Wall Ball (20#/14# @ 10’/9′)
Daily Motivation: “Some people dream about success. Others wake up and work hard at it.”
CrossFit WOD
Six Rounds w/ 3:00 Rest
– :30 Wall Ball
– :30 Pullups/:30 Burpees
Note: Alternate Pullups and Burpees each round.
Daily Motivation: “No pain, no gain.” -Robert Herrick
CrossFit WOD
For Reps:
– 1:00 Wall Balls
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
10:00 Squat Test
For Reps:
– 1:00 Double Unders
– 1:00 Pullups
– 1:00 Double Unders
– 1:00 Wall Balls
Daily Motivation: “Your soul is rooting for you.”
CrossFit WOD
Seven Rounds w/ 2:00 Rest
– 10 Wall Balls
– 8 Ring Dips
Three Rounds
– :30 Front Plank
– :30 Left Plank
– :30 Right Plank
– :30 Rest
Daily Motivation: “You will never know your limits unless you push yourself to them.”
CrossFit WOD
1) 10:00 Squat Test
2) Six Rounds w/ 4:00 Rest:
– :30 Wall Ball
– :30 Pullup
*Work on ankle mobility during rest period.
Daily Motivation: “You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”
9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $12 ($10 for military) drop-in fee to WOD.
In honor of Independence Day, we will do the following WOD:
“1776 WOD”
AMRAP – 13:00
– 17 Wall Balls
– 7 C2B Pullups
– 6 Deadlifts (236#)
*Buy-in: 50 Double Unders