Monday’s WOD 01.01.18

Monday’s WOD 01.01.18

Warm-up
Group Warm-Up
Metcon (Time)
Buy-In: 400m Run
40 Alt. DB Snatch 35/50
30 Burpee Box Jump Overs
20 Single Arm DB Thruster
10 Muscle-Ups
20 Single Arm DB Thruster
30 Burpee Box Jump Overs
40 Alt. DB Snatch
Buy Out: 400m Run
Metcon
Accessory: Coaches Choice!

Monday’s WOD 01.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (Time)

Buy-In: 400m Run

40 Alt. DB Snatch 35/50

30 Burpee Box Jump Overs

20 Single Arm DB Thruster

10 Muscle-Ups

20 Single Arm DB Thruster

30 Burpee Box Jump Overs

40 Alt. DB Snatch

Buy Out: 400m Run

Metcon (No Measure)

Accessory: Coaches Choice!

Sunday’s WOD 12.31.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (Time)

10 rounds:

20 Double Unders

10 Box Jumps

5 Toes 2 Bar
*w/ a partner, alternating movements

RomWod (No Measure)

Sunday’s WOD 12.31.17

Sunday’s WOD 12.31.17

Warm-up
Group Warm-Up
Metcon (Time)
10 rounds:
20 Double Unders
10 Box Jumps
5 Toes 2 Bar

*w/ a partner, alternating movements
RomWod

Saturday

Saturday

Warm-up
Group Warm-Up
Metcon (Weight)
1 Snatch Balance + 3 OHS

*work to a heavy 1 of the complex
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Thrusters 65/95
10 Bar Facing Burpees

Competitor for December 30, 2017

Saturday!

Warm-up
Warm-Up
Metcon
8 Rounds:
4 Pull-Ups
2 Bar MU
Rest 1 Min
8 Rounds:
3 Strict HSPU
4 HSPU
Metcon (AMRAP – Rounds)
Death By: Power Snatch
Min 1 – 5 reps
Min 2 – 6 reps
Min 3 – 7 reps, etc…

*Adding 1 rep each minute until failure, then resting 1 minute, cut the reps in half and continue for another 5 mins
Metcon (AMRAP – Rounds)
EMOM 20:
Min 1 – Cal Row
Min 2 – Burpee Box Jump Overs
Min 3 – Pistols
Min 4 – Alt. DB Snatch 35/50
Min 5 – Rest

Saturday

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (Weight)

1 Snatch Balance + 3 OHS
*work to a heavy 1 of the complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Thrusters 65/95

10 Bar Facing Burpees

Saturday!

CrossFit Type 44, CrossFit Type 44 West – Competitor

Warm-up (No Measure)

Warm-Up

Metcon (No Measure)

8 Rounds:

4 Pull-Ups

2 Bar MU

Rest 1 Min

8 Rounds:

3 Strict HSPU

4 HSPU

Metcon (AMRAP – Rounds)

Death By: Power Snatch

Min 1 – 5 reps

Min 2 – 6 reps

Min 3 – 7 reps, etc…
*Adding 1 rep each minute until failure, then resting 1 minute, cut the reps in half and continue for another 5 mins

Metcon (AMRAP – Rounds)

EMOM 20:

Min 1 – Cal Row

Min 2 – Burpee Box Jump Overs

Min 3 – Pistols

Min 4 – Alt. DB Snatch 35/50

Min 5 – Rest

Friday’s WOD 12.29.17

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (No Measure)

Skill Work: 5 rounds

:30 Handstand Holds

6 HS Push-ups

Rx+..

50″ HS Walks

10 Deficit HSPU’s – 2″/4″

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles