Daily Motivation: “Don’t let yesterday use up too much of today.” – Will Rogers
CrossFit WOD
Four Rounds @ 85%
A1. Work – 2:00 w/ 2:00 Rest
* 15 KB Swing Buy In
– Double Unders
A2. Work – 2:00 w/ 2:00 Rest
* 15 Wall Ball Buy In
– 5 Pushups
– 10 Air Squats
Note: Do A1 for two minutes, rest for two minutes, then do A2 for two minutes, and rest for 2:00 minutes. Repeat this sequence four times.
Daily Motivation: “It’s not who you are that holds you back. It’s who you think you’re not.” -Denis Waitley
CrossFit WOD
A1. AMRAP – 2:00 w/ 2:00 Rest
– Double Unders
A2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Double Unders from A1
– KB Swings
5:00 Rest
B1. AMRAP – 2:00 w/ 2:00 Rest
– Burpees
B2. Four Rounds w/ 2:00 Rest
Work – 2:00
– 1/2 Burpees
– Wall Balls
Daily Motivation: “Be wise in the use of time. The question in life is not how much time do we have. The question is what shall we do with it.”
Partner WOD (Partner 1/Partner 2)
Three Rounds
– 1:00 Wall Ball (P1)
– 1:00 Wall Ball (P2)
1:00 Rest
Three Rounds
– 1:00 Double Unders (P1)
– 1:00 Double Unders (P2)
*Partner rests while partner is working.
Daily Motivation: “Set goals. Reach goals. Make new goals. Repeat.”
CrossFit Games Open WOD 13.2 has been announced! Good luck to all of our athletes!!!
CrossFit WOD
Ladder – 10:00
– 1 Pullups
– 2 Wall Balls
– 2 Pullups
– 4 Wall Balls
– 3 Pullups
– 6 Wall Balls
– 4 Pullups
– 8 Walls Balls
…
Daily Motivation: “Nothing tastes as good as healthy feels.”
CrossFit WOD
Four Rounds
– 4 Front Squat @ 31X1
– 8 C2B Pullups
– 12 Wall Ball (20#/14# @ 10’/9′)
– 2:00 Rest
Four Rounds
– 4 Push Press @ 13X1
– 8 Burpees
– 12 Box Jumps (20″/ 16″)
– 2:00 Rest
Daily Motivation: “Be not afraid of going slowly; be afraid only of standing still.”
CrossFit WOD
Four Rounds:
– 1 Suicide Run
– 25/20/15/10 Wall Balls
– 25/20/15/10 Box Jumps
– 25/20/15/10 Burpees
Endurance WOD
Three Rounds:
– 200m Row
– 400m Row
– 600m Row
*1:1 Work/Rest Ratio
CrossFit WOD
“Fight Gone Bad”
Three Rounds:
– 1:00 Wall Ball (20#/14# @ 10’/9′)
– 1:00 SDLHP (75#/55#)
– 1:00 Box Jumps (20″”)
– 1:00 Push Press (75#/55#)
– 1:00 Rower (Calories)
– 1:00 Rest
Endurance WOD
Three to Six Rounds:
– 400m Run/Row
– 2:00 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
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.
Finisher:
Death By Wall Ball
CrossFit WOD
EMOM – 8:00
– 5 HSPU
Five Rounds
– :30 Pullups
– :30 Rest
– :30 Wall Balls
– :30 Rest
Endurance WOD
Run/Row
– 5:00 on
– 2:00 off
– 6:00 on
– 2:30 off
– 7:00 on