WOD | Chikara CrossFit

WOD

WOD - 25 Apr 2017 (Tue)

A. Max Power Clean

B. RFESS @30X1, 8rep max

C. 5min AMRAP Max strict Pull-ups*
(max unbroken, then continue until end of 5mins to achieve max total reps)

QOD

“I never think of the future - it comes soon enough.”
― Albert Einstein

WOD - 24 Apr 2017 (Mon)

A. 1RM Deadlift (or 5RM)

B. 1RM Weighted Dip

C. 4 sets 30s Row @100%, 30s rest (on rower). Record meters each round

QOD

“The wise unify their consciousness and abandon attachment to the fruits of action,” Krishna-Dwaipayana Vyasa

WOD - 22 Apr 2017 (Sat)

A. Max Unbroken Double-unders, 3 attempts
(if you don't have unbroken d/u's then max single-double-singles-double, if no d/u then 1min single unders)

B. 3min AMRAP
10 1-arm DB Snatch
10 Wall Balls
10 Box Jump Over
Rest 3min
x4

Start each round where you leave off the round before. Record total rounds+reps

WOD - 20 Apr 2017 (Thu)

A. 1RM Shoulder Press

B. 15min AMRAP
15 Burpees
15 KB Swings

QOD

“The first rule is to keep an untroubled spirit. The second is to look things in the face and know them for what they are.”
― Marcus Aurelius

WOD - 19 Apr 2017 (Wed)

A. Back Squat 1RM @30X1 (5RM*)

B. Weighted Pull-up 1RM (or max bent arm hang)

C. Back Squat @30X1 AMRAP @85% of A.

D. Max Sit-ups in 2min

*For people with lower training age <1 - 1.5 years, perform 5RM instead of 1RM and no part C.

QOD

“The enquiry ‘Who am I?’ is the principal means to the removal of all misery and the attainment of the supreme bliss.”
― Ramana Maharshi