#crossfit #fitspiration lol, love it!! It is pretty amazing what your body is capable of doing if you just push your self! Find more like this at gympins.comWOD:
AMRAP 7 min:
10 Double-unders (scale to 30 SU)
3 Thrusters (115,185#) *Heavy- scale to 55-60% of 1 rm front squat.
weight comes from floor, but if needed scale to rack.


Doing the best I can…is actually not the same as, “doing everything I can.”
When we tell people we’re doing the best we can, we’re actually saying, “I’m doing the best I’m comfortable doing.”
As you’ve probably discovered, great work makes us uncomfortable.
-Seth Godin


CrossFit Total

Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm.

1. Back Squat (10-15 min max)
2. Shoulder Press (10 min max)
3. Deadlift (10-15 min max)

Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.



Dr. SeussWOD:
A. Power Snatch skill work.
B. Power Snatch EMOM x 20 min. Increasing each min to a solid single power snatch.
C. On your own: 3 x 20 GHD hip ext./ empty barbell good mornings.


“Don’t run from a challenge. Instead run toward it because the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci

Mother and daughter bonding.

Mother and daughter bonding.

For time:
50 Ring dips
clean, 50 reps (75,115#) *scale to ~40-45%
50 Ring dips