Daily Motivation: “I feel prettiest when I sweat.”
CrossFit WOD
Five Rounds w/ 5:00 Rest
AMRAP – 2:00
– 4 Deadlift (275#/185#)
– Max Burpees
Month: September 2013
Daily Motivation: “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” -Jack LaLanne
CrossFit WOD
If Good Front Rack and Bottom Position
1A) Squat Cleans
Every 2:00 x 7:
– 3 TnG Squat Cleans
-or-
1B) Back Squats
Every 2:00 x 7:
– 3 Back Squats
2. Burpee Pullups
Every 3:00 x 5:
– 8 Burpee Pullups
3. Complete 80 Reps Total:
– Toes to Bar/Hanging Leg Raise
– Knees to Elbows/Hanging Knee Raise
– GHD Situps
– V-Ups
– AbMat Situps
Categories
2013-09-28
Daily Motivation (Weekend Edition): “Losing weight is hard. Maintaining weight is hard. Staying overweight is hard. CHOOSE YOUR HARD.”
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.
Daily Motivation: “There are no shortcuts to any place worth going.” -Beverly Sills
CrossFit WOD
“Tabata Something Else”
For Total Reps
– 8 x :20/:10 Pullups
– 8 x :20/:10 Pushups
– 8 x :20/:10 Situps
– 8 x :20/:10 Air Squats
Daily Motivation: “Suffering is the tuition one pays for a character degree.” – Richard M. Rayner
CrossFit WOD
EMOM – 24:00
– 1st: 5 Man Makers (with or without the squat)
– 2nd: 10 Hollow Rocks/:20 Hollow Hold
– 3rd: Rest
Man Makers
Daily Motivation: “That which we obtain too easily, we esteem too lightly.” -Thomas Paine
CrossFit WOD
Five Rounds w/ Partner
– 400m Row @ 80%
5:00 Rest
Five Rounds w/ Partner
– 400m Run @ 80%
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: “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
Categories
2013-09-21
Daily Motivation (Weekend Edition): “The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” -Anthony Robbins
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.
Daily Motivation: “You are never too old to set another goal or to dream a new dream.” -C.S. Lewis
CrossFit WOD
Eight Rounds:
– 5 KB Snatches (each)
– 5 KB Clean and Presses (each)
– 200m Run