Daily Motivation: “Whether you think you can or think you can’t, you are probably right.” – Henry Ford
CrossFit WOD
AMRAP – 30:00
(:30 Work/:30 Rest)
– 1st: Air Squats
– 2nd: Pullups
– 3rd: Hollow Hold
– 4th: Superman Hold
Month: September 2013
Daily Motivation: “What you do today can improve all of your tomorrows.”
CrossFit WOD
Three Rounds w/ 2:00 Rest
AMRAP – 3:00 @ 80 %
– 5 Box Jumps (20″/16″)
– 5 Air Squats
– 5 Squat Thrusts
5:00 Rest
Three Rounds w/ 2:00 Rest @ 80%
– 5 Pushups
– 5 Situps
– 5 Lunges (each)
Daily Motivation: “We first make our habits, and then our habits make us.” -John Dryden
CrossFit WOD
Four Rounds w/ 6:00 Rest
AMRAP – 3:00
– Buy-In: 30 Double Unders
– 5 Ring Dips
– 10 Russian KB Swings
Daily Motivation: “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” -Edward Stanley
CrossFit WOD
If Good Front Rack and Bottom Position
A. Hang Squat Clean
Three Rounds w/ 3:00 Rest
– 1.1.1.1 Hang Squat Clean
*Increase weight each round if good form.
-or-
If Poor Front Rack and/or Bottom Position
B. Front Squat
Five Rounds w/ 2:00 Rest
– 5 Front Squat @ 3121
*Increase weight each round if good form.
Finisher
Three Rounds w/ 2:00 Rest
– 7 Clean Catch Squats
– 7 C2B Pullups
-and-
Three Rounds w/ 2:00 Rest
– 7 KB High Pulls
– 7 Jumping Lunges (each)
Categories
2013-09-14
Daily Motivation (Weekend Edition): “Insanity: doing the same thing over and over again and expecting different results.” -Albert Einstein
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: “We do not stop exercising because we grow old. We grow old because we stop exercising.” -Dr. Kenneth Cooper
CrossFit WOD
“Nancy”
Five Rounds:
– 400m Run
– 15 OH Squats (95#/65#)
Daily Motivation: “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” -Buddha
CrossFit WOD
EMOM – 40:00
– 1st: 20 secs KB SDLHP
– 2nd: 20 secs Ring Pushups
– 3rd: 20 secs Left Plank
– 4th: 20 secs Right Plank
Daily Motivation: “Someone who is busier than you is working out right now.”
CrossFit WOD
Four Rounds w/ 2:00 Rest
AMRAP – 5:00 @ 80%
– 20 Double Unders
– 5 Pullups
– 5 Burpees
Daily Motivation: “Forget past mistakes. Forget failures. Forget everything you’re going to do from this point forward.”
CrossFit WOD
Five Rounds w/ 4:00 Rest
AMRAP – 2:00
– 5 KB Cleans (right)
– 5 Single KB Front Squats (right)
– 5 KB Cleans (left)
– 5 Single KB Front Squats (left)
Daily Motivation: “Find your weakness and work on it until it becomes your strength.” – Archie F. Manning
CrossFit WOD
If 1RM Deadlift is > 1.25 BW
1A. Power Clean
Three Rounds w/ 3:00 Rest
– 2.2.2.2 TnG Power Clean
or
1B. Deadlift
Five Rounds w/ 2:00 Rest
– 3 Deadlifts @ 4121
then
2. Four Rounds
– 1:00 OH KB Swings
– 1:00 Rest
– 1:00 Pushups
– 1:00 Rest
Finisher
– 50 Toes to Bar/Hanging Leg Raise