WOD 8.17.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“Make sure your worst enemy doesn’t live between your own two ears.”

– Laird Hamilton

Metcon (Time)

Buy In: 40 Air Squats

20-10-10-20

Single Arm OH DB Walking Lunges (35/25lbs)

Air Squats

Cash Out: 20 TGU (35/25lbs)

WOD 8.16.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“I’ve learned that something constructive comes from every defeat.”

– Tom Landry

Metcon (Time)

10 Wall Walks

30 Clean and Jerk (115/75lbs)

30 Cherry Pickers

20 Clean and Jerk (135/95lbs)

10 Wall Walks

10 Clean and Jerk (185/125lbs)

30 Cherry Pickers
The time it takes for this Workout is really going to be dependent on how heavy you lift for the Clean and Jerks. The intended stimulus is supposed to be heavy, so it is up to you but it’s suggested that if you can move the weight safely, struggling through that last set of 10 is ok.

WOD 8.15.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“Persistence can change failure into extraordinary achievement.”

– Marv Levy

Metcon (Weight)

EMOM for 0-4min Perform

6 T2B + 6 Hang Power Snatch (65/45lbs)

EMOM for 4-8min Perform

6 Hang Power Snatch + 20 Lateral Over the Bar Jumps

EMOM for 8-12min Perform

20 Lateral Over the Bar Jumps + 6 Toes to Bar

WOD 8.14.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”

– Paul “Bear” Bryant

Metcon (5 Rounds for reps)

10 x Shuttle Run

Max Set Back Squat @3/4 BW

Rest 2min

5 Rounds
Warrior @ BW

RX @ 3/4 BW

GPP @ 1/2 BW (or less)

WOD 8.13.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.”

– Emil Zatopek

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min

6 Handstand Pushups

8 Pistols

12 Ring Rows (feet elevated)

WOD 8.11.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.”

– Ken Doherty

Metcon (4 Rounds for reps)

30sec – 60sec – 90sec – 120sec

Pushup with Deficit

Plank Hold

Broad Jump

Wall Squat Hold (Back against Wall)

Rest
The Workout is 4 rounds, and each of those timeframes refers to a round. So you would perform 30sec of max reps Pushups, 30sec of Plank Hold, 30sec of max reps Broad Jump, 30sec of Wall Squat Hold and 30sec of Rest. Then start back at the beginning, only this time with 60sec for everything.

WOD 8.10.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“When you’ve got something to prove, there’s nothing greater than a challenge.”

– Terry Bradshaw

Metcon (Weight)

Part 1

Work Up to a Heavy 1RM

Weighted Pullup
* Scale to

Inverted Barbell Row

Metcon (AMRAP – Rounds and Reps)

Part 2

3 Weighted Pullup

4 Strict Pullup

5 Kipping Pullups

5 Rounds

WOD 8.9.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“One man practicing sportsmanship is far better than 50 preaching it.”

– Knute Rockne

Metcon (Time)

10 Rounds

100m Plate Carry

12 Med Ball Situps (20/14)

6 Med Ball Clean

WOD 8.8.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do.”

– Derek Jeter

Metcon (AMRAP – Reps)

10 Burpee

20 Deadlifts (135/95lbs)

30 Double Unders

AMRAP KB Swing (24/16kgs)

for remaining 4min

10 Deadlift

20 KB Swings

30 Double Unders

AMRAP Burpees

for remaining 4min

10 Burpee

20 KB Swings

30 Double Unders

AMRAP Deadlifts

for remaining 4min

WOD 8.7.18

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“A trophy carries dust. Memories last forever.”

– Mary Lou Retton

Metcon (3 Rounds for time)

15/10 Cals Assault Bike

100m Prowler

15 Shoulder to Overhead (155/115lbs)

Rest 3min

3 Rounds