WOD August 31 : Motivation - Faith

Hi everyone,

A lot of you are going back to College for this new school year.
A lot of you are starting a new job.
A lot of you are starting their sports season again.
A lot of you have great goals in life. Studies, Sports, Love, Friendship, Family, ...
A lot of you plan on reaching them.
A lot of you have a huge will and a huge motivation towards these life goals.
A lot of, along this journey to reach your goals, will need to maintain that will and that motivation.

As a coach, I want to share a video with you. It will help you keep that motivation HIGH

Enjoy and remember to believe in yourself!

WOD August 30

Warm-Up and Stretch for 15 minutes,

Then do ...

AMRAP* in 20 minutes of:

5 Squat Clean
10 Box Jumps
15 Push-Ups
50 Double Unders

*AMRAP = As Many Rounds As Possible

Video on "Double Unders"

WOD August 29

Warm-Up and Stretch for 15 minutes

Then do ...

"ANGIE"

100 pullups
100 pushups
100situps
100squats

FOR TIME!

WOD August 28

Warm-up and Stretch for 15 minutes,

Then do ...

A Time Trial in one of these Sports:

-> Running: 5kms
-> Biking: 40kms
-> Swimming: 2kms
-> Rowing: 1500m

Perform max. reps PUSH UPS in 1 minute: 3 times

Am I Hungry?

Book your Appointment with me today! I can help you loose weight!

m.deboever@hotmail.com - Michael Deboever

WOD August 27

Warm-Up and Stretch ...

Then do,

"Own It"

Without stopping, do:

1 Thruster
1 Pull-Up
2-2
3-3
4-4
5-5
6-6
7-7
8-8
9-9
10-10
11-11
Etc ... until you can't do it without stopping

How BAD do you want to get your results? HOW BAD?

WOD August 26

Warm-up and stretch for 15 minutes,

Then do the "Dot Com" {www.crossfit.com}

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WOD August 25

Warm-Up and Stretch for 15 minutes

Then do ...

"FIGHT GONE BAD"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points!

WOD August 24

Warm-Up and Stretch for 15 minutes,

Then do ...

"Diane"

21-15-9 reps of

Deadlifts (225/175lbs)
Handstand Push-Ups

For tiiiiiiime!

WOD August 23

Warm-Up and Stretch for 15 minutes,

Then do ...

10-9-8-7-6-5-4-3-2-1 KBS (32/20Kg)
1-2-3-4-5-6-7-8-9-10 Box Jump (30")

Then Row 1km as fast as you can!

WoD August 22

Remember to rest sometimes!

WOD August 21

Warm-Up and Stretch for 15 minutes,

Then do ...

5 Rounds for time of:

10 Front Squat
10 Jump over a hurdle
10 Push Presses
10 K2E
10 Push-Up (clapping)
1 Sprint to wall (30m) with KB, 5 handstands, Sprint back (30m)

What is wrong with what we eat: Mark Bittman

Must watch video! Everyone of us should watch and listen carefully:

WOD August 20

Warm-Up and Stretch for 15 minutes

Then do ...

5-5-5-5-5 Heavy Deadlifts
Rest a few minutes and do an AMRAP* in 20 minutes of:

5 KBS
5 Pull-Ups
5 Box Jumps
5 Burpees

Rest a few minutes then run 4x200m Sprint All Out!

*AMRAP = As Many Rounds As Possible

WOD August 19

Warm-Up and stretch for 15 minutes

Then do ...

12 DL (185/155)
10 tire flips
12 pull-ups

9-15-9
6-20-6
3-25-3

For time!