Wod

CrossFit

01-22-2019
01222019
Metcon
Metcon (Time)
42 Sit-ups (GHD+)
21 OHS 95/65 (135/95+)
7 Rope Climbs
30 Situps
15 OHS
5 Rope Climbs
18 Situps
9 OHS
3 Rope Climbs
Cash Out
Glute-Ham Raises (3×10)

CrossFit

01-21-2019
01212019
Metcon
Metcon (Time)
10 pull-ups (strict )
20 push-ups (hand release)
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m
Cash Out
Metcon (No Measure)
Side Plank 2×120 secs per side (accumulate if needed)

CrossFit

01-20-2019
01202019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

01-19-2019
01192019
Cash In
Metcon (No Measure)
800m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
Calorie Assault Bike, 10/7
10 DB Box Step Overs, 40/25 (Rx+ 50/35)
10 Ab-mat Situps

Rest 3 min

AMRAP 7
120m Run
10 Box Jumps, 24″/20″
10 Single Arm DB Push Press (5 ea. arm)

Rest 3 min

AMRAP 7
30 Double Unders
10 Wall Ball, 20/14 (Rx+ 24/20)
10 T2B

CrossFit

01-18-2019
01182019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
01.14.2019 | Monster Mash

AMRAP 10 minutes of:
7 Russian Kettlebell Swings, 70/53
6 Burpee Box Jump Overs, 24″/20″
5m Handstand Walk

21-15-9 reps for time of:
Power Clean, 95/65
Push Press, 95/65

3 Rounds for time:
35 Double-unders
7 Overhead Squats, 155/105
3 Rope Climbs, 15 ft.

*Rest 5 minutes between workouts.

CrossFit

01-17-2019
01172019
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3 minutes:

5 Deadlifts 185/135#
200m Sprint

*rest 5 minutes and repeat AMRAP for a total of 3 separate times.

Cash Out
Back Rack Lunge (3x 50 ft)

CrossFit

01-16-2019
01162019
Weightlifting
Overhead Squat (Find 1RM)
Metcon
Metcon (Time)
5 Rounds

50 Double-unders
15 Hang Power Snatch, 75/55

CrossFit

01-15-2019
01152019
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Cash Out
Block Run (Time)

CrossFit

01-14-2019
01142019
Weightlifting
Clean and Jerk (Find 1RM)
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

CrossFit

01-13-2019
01132019
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

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