Sunday’s WOD 07.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press

*Work to a heavy single

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 Toes to Bar

10 Burpees

RomWod

Saturday’s WOD 06.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Buy In: 300m Run

7 Rounds:

15 Wallball Shots 14/20

17 Power Cleans 65/95

37 Double Unders

Buy Out: 300m Run

*Rx+.. Double Squat WB Shot
These numbers represent the date Dylan passed away, 7/15/17. He was 37 years old. Dylan left behind his wife and 2 kids.

Saturday’s WOD 06.30.18

Saturday’s WOD 06.30.18

Group Warm-up
Metcon (Time)
Buy In: 300m Run
7 Rounds:
15 Wallball Shots 14/20
17 Power Cleans 65/95
37 Double Unders
Buy Out: 300m Run
*Rx+.. Double Squat WB Shot

These numbers represent the date Dylan passed away, 7/15/17. He was 37 years old. Dylan left behind his wife and 2 kids.

Friday’s WOD 06.29.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

For max reps at each station:

Tabata Chest to Bar Pullup

Rest 1 Minute

Tabata Sit-up

Rest 1 Minute

Tabata Seated Shoulder Press

Rest 1 Minute

Tabata Calorie Row

Rest 1 Minute

Tabata Jumping Back Squat
*shoulder presses and squats = 55/75#

*The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Weighted Pull-ups (build to a 2RM)

Friday’s WOD 06.29.18

Friday’s WOD 06.29.18

Group Warm-up
Metcon (AMRAP – Reps)
For max reps at each station:

Tabata Chest to Bar Pullup
Rest 1 Minute
Tabata Sit-up
Rest 1 Minute
Tabata Seated Shoulder Press
Rest 1 Minute
Tabata Calorie Row
Rest 1 Minute
Tabata Jumping Back Squat

*shoulder presses and squats = 55/75#
*The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Weighted Pull-ups (build to a 2RM)

Thursday’s WOD 06.28.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Warm-up (No Measure)

Group Warm-Up:

Snatch Pull + Hang Snatch + Overhead Squat

EMOM 10: Building in weight

Metcon (Time)

21-15-9

Snatch 55/75

Box Jump 20″/24″

Rest 3 Minutes

12-9-6

Snatch 95/135

Box Jump 24″/30″

Olympic Class does a lot of deadlifts

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

Clean and Jerk (50/2 60/2 70/1 (77/1)x6)

HBK clean/Clean/Jerk = 1 rep

Push Press (4×5 @ 75%)

Deadlift (Work up to 8×5 @ 82%)

Back Squat (50/5 60/5 70/5 (80/5)x6)

Thursday’s WOD 06.28.18

Thursday’s WOD 06.28.18

Warm-up
Group Warm-Up:
Snatch Pull + Hang Snatch + Overhead Squat (Weight)
EMOM 10: Building in weight
Metcon (Time)
21-15-9
Snatch 55/75
Box Jump 20"/24"

Rest 3 Minutes

12-9-6
Snatch 95/135
Box Jump 24"/30"