Sunday’s WOD 05.27.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

30-20-10 reps of:

Wall Ball Shots – 20/14

Sit-ups (Rx+ GHD’s)

*3mins of work/:90secs rest
200m at the start of each round. (Run, row, bike or ski)

Continue until all wallballs and sit-ups are completed.

RomWod

Saturday’s WOD 05.26.18

Saturday’s WOD 05.26.18

Group Warm-up
Metcon (Time)
Row 500m

then,

5 rounds for time of:
10 power snatch – 65/95#
30-second chin-over-bar hold
10 power clean – 65/95#
60-second plank hold

then,

Run 400m

Saturday’s WOD 05.26.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Row 500m

then,

5 rounds for time of:

10 power snatch – 65/95#

30-second chin-over-bar hold

10 power clean – 65/95#

60-second plank hold

then,

Run 400m

Friday’s WOD 05.25.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

body weight back squat ladder

-use a rack
*rest 3 mins

Metcon (AMRAP – Rounds)

3/4 body weight push press ladder

-use a rack
*rest 3 mins

Metcon (AMRAP – Rounds)

1 1/2 body weight deadlift ladder
-For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

-Post number of minutes completed for each exercise to comments.

Friday’s WOD 05.25.18

Friday’s WOD 05.25.18

Group Warm-up
Metcon (AMRAP – Rounds)
body weight back squat ladder
-use a rack

*rest 3 mins
Metcon (AMRAP – Rounds)
3/4 body weight push press ladder
-use a rack

*rest 3 mins
Metcon (AMRAP – Rounds)
1 1/2 body weight deadlift ladder

-For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

-Post number of minutes completed for each exercise to comments.

Thursday’s WOD 05.24.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Tabata Pullup

Run 400m

Tabata Pushup

Run 400m

Tabata Air Squat

Run 400m
RX+ wear a vest!

RomWod

Thursday’s WOD 05.24.18

Thursday’s WOD 05.24.18

Group Warm-up
Metcon (Time)
Tabata Pullup
Run 400m
Tabata Pushup
Run 400m
Tabata Air Squat
Run 400m

RX+ wear a vest!

RomWod