CrossFit LandRush – CrossFit

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Community WOD

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Metcon (Time)

For Time (Teams of 3 | 25 Minute Cap):

Scaled

140/100 Calorie Assault Bike

Directly Into…

50 Toes to Somewhere

50 Box Jump Overs (20/16)

50 Thrusters (45/35)

50 Toes to Somewhere

50 Box Jump Overs (20/16)

50 Thrusters (75/55)

50 Toes to Somewhere

50 Box Jump Overs (24/16)

50 Thrusters (95/65)

Rx

200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Thrusters (135/95)
In this team of three workout, one athlete works at a time

For time or a 25 minute cap, whichever comes first

If you hit the cap, add 1 second for every rep not completed

Weight increases with each round of thrusters

1st Bar: 21+ when fresh

2nd Bar: 15+ when fresh

3rd Bar: 9+ when fresh

Ok for teams to have multiples bars if using different weights

Choose a variation you can complete in at least sets of 5 during in the workout