Saturday’s WOD 03.31.18

Saturday’s WOD 03.31.18

Warm-up
Group Warm-Up
Metcon (Time)
Teams of 2:
100 Double Unders
100 Syncro Wall Balls 14/20
100 Syncro T2B
100 Double Unders

Saturday’s WOD 03.31.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (2 Rounds for reps)

TABATA:

Sit-ups

Push-ups

Metcon (Time)

Teams of 2:

100 Double Unders

100 Syncro Wall Balls 14/20

100 Syncro T2B

100 Double Unders

Friday’s WOD 03.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Deadlift

Work up to a heavy 3 rep weight….

Metcon (Time)

30-20-10

Deadlift 65/95

Hang Power Clean

Push press
*Any drop, 200m run

Metcon (No Measure)

3 Rounds:

12 Barbell Bent Over Row

25 Banded Tear Aparts

1min Plank Hold

Friday’s WOD 03.30.18

Friday’s WOD 03.30.18

Warm-up
Group Warm-Up
Metcon (Time)
30-20-10
Deadlift 65/95
Hang Power Clean
Push press

*Any drop, 200m run

Thursday’s WOD 03.29.18

Thursday’s WOD 03.29.18

Warm-up
Group Warm-Up
Metcon (1 Rounds for reps)
TABATA:
Air Squats
Front Squat (6-6-6-6-6-6)
Work unto a heavy 6 rep weight and complete 6×6
Metcon (AMRAP – Reps)
AMRAP 7: 3-6-9-12-15….etc.
American Swings 16/24
Burpees

*this wod is for those not doing 18.5
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Thursday’s WOD 03.29.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Metcon (1 Rounds for reps)

TABATA:

Air Squats

Front Squat (6-6-6-6-6-6)

Work unto a heavy 6 rep weight and complete 6×6

Metcon (AMRAP – Reps)

AMRAP 7: 3-6-9-12-15….etc.

American Swings 16/24

Burpees
*this wod is for those not doing 18.5

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Olympic Lifting for March 29, 2018

Olympic Class Finishes the smolov

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Good Mornings
PVC Pass Throughs
Small Arm Circles 10 each direction
Large Arm Circles 10 each direction
1x Crossover Symmetry Protocol
Front Squat (50/3 60/3 70/3 75/3 85/3 90/4 (3 Open Sets @ 95%))
3-Position Clean (50/2 60/1 70/1 (75-80/1)x5)
Ground-Below Knee-Above Knee
Power Snatch (50/3 60/3 (65-70/2)x5)

Olympic Class Finishes the smolov

CrossFit Type 44 – Olympic Lifting Strength & Technique Class

Olympic Dynamic Warm-up (Time)

Walking Hamstring Stretch LOB

Sampson Stretch LOB

Walking Groin Stretch LOB

High Knees LOB

Butt Kickers LOB

PVC Good Mornings

PVC Pass Throughs

Small Arm Circles 10 each direction

Large Arm Circles 10 each direction

1x Crossover Symmetry Protocol

Front Squat (50/3 60/3 70/3 75/3 85/3 90/4 (3 Open Sets @ 95%))

3-Position Clean (50/2 60/1 70/1 (75-80/1)x5)

Ground-Below Knee-Above Knee

Power Snatch (50/3 60/3 (65-70/2)x5)

Wednesday’s WOD 03.28.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up

Power Snatch + Overhead Squat (8 x 1 )

1 Power Snatch + 2 Overhead Squats

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
55/75

Metcon (No Measure)

5 Rounds:

10 Hollow Rocks

10 Tuck Ups

10 V-Ups

:10 Hollow Hold

1 Min Rest