Monday’s WOD 04.30.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Monday’s WOD 04.30.2018

Monday’s WOD 04.30.2018

Group Warm-up
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Sunday’s WOD 04.29.2018

Sunday’s WOD 04.29.2018

Group Warm-up
Metcon (AMRAP – Reps)
AMRAP 5:
9 Power Cleans – 65/95
3 BF Burpees

Rest 2mins

AMRAP 5:
6 Power Cleans – 95/135
6 BF Burpees

Rest 2mins

AMRAP 5:
3 Power Cleans – 125/185
9 BF Burpees

RomWod

Sunday’s WOD 04.29.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 5:

9 Power Cleans – 65/95

3 BF Burpees

Rest 2mins

AMRAP 5:

6 Power Cleans – 95/135

6 BF Burpees

Rest 2mins

AMRAP 5:

3 Power Cleans – 125/185

9 BF Burpees

RomWod

Saturday’s WOD 04.28.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Overhead Squat (Build to heavy 5 in 12 minutes. )

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Saturday’s WOD 04.28.2018

Saturday’s WOD 04.28.2018

Group Warm-up
Overhead Squat (Build to heavy 5 in 12 minutes. )
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Friday’s WOD 04.27.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

EMOM 10

Thruster – 95/135#
*Each minute work for 20 seconds and rest for 40 seconds

*score is total reps over the 10 minutes

Metcon (AMRAP – Reps)

5 2-minute rounds of:

15 Toes-2-Bar

Max Double Unders
*rest 3 minutes b/t rounds

*score is total DU’s

Friday’s WOD 04.27.2018

Friday’s WOD 04.27.2018

Group Warm-up
Metcon (AMRAP – Reps)
EMOM 10

Thruster – 95/135#

*Each minute work for 20 seconds and rest for 40 seconds
*score is total reps over the 10 minutes
Metcon (AMRAP – Reps)
5 2-minute rounds of:

12 Toes-2-Bar
Max Double Unders

*rest 3 minutes b/t rounds
*score is total DU’s

Thursday’s WOD 04.26.2018

Thursday’s WOD 04.26.2018

Group Warm-up
Metcon (Time)
"Tailpipe"
9 minute cap!
with a partner complete 3 rounds of:
P1: Row 250m
P2: Double KB Front Rack Hold – 35/53#

*Each partner rows 3 times, and holds the KBs 3 times
*You must stop rowing if your partner drops the KBs
Metcon (AMRAP – Reps)
5 minutes of burpee box overs – 20/24"
5 minutes rest
4 minutes of shuttle sprints
4 minutes rest
3 minutes of KB swings – 35/53#
3 minutes rest
2 minutes of wall balls – 14/20#
2 minutes rest
1 minute of chest to bar pullups

Thursday’s WOD 04.26.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

“Tailpipe”

9 minute cap!

with a partner complete 3 rounds of:

P1: Row 250m

P2: Double KB Front Rack Hold – 35/53#
*Each partner rows 3 times, and holds the KBs 3 times

*You must stop rowing if your partner drops the KBs

Metcon (AMRAP – Reps)

5 minutes of burpee box overs – 20/24″

5 minutes rest

4 minutes of shuttle sprints-length of gym

4 minutes rest

3 minutes of Power Cleans – 105/155#

3 minutes rest

2 minutes of wall balls – 14/20#

2 minutes rest

1 minute of chest to bar pullups