Monday’s WOD 07.16.18

Monday’s WOD 07.16.18

Group Warm-up
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Metcon
Accessory:
Single Arm KB Row – 3×10 (ea arm)
Ring Archer Row – 3×10

Monday’s WOD 07.16.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (No Measure)

Accessory:

Single Arm KB Row – 3×10 (ea arm)

Ring Archer Row – 3×10

Sunday’s WOD 07.15.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

EMOM 21 (7 rounds)

Min 1: 100m run

Min 2: 10 DB Thruster

Min 3: 12 DB Snatch
*DB Weight = 35//50#

* 2 DBs for Thruster

RomWod

Saturday’s WOD 07.14.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

In Teams of 3:

3 Rounds:

30 Pullups

30 Medicine Ball Cleans – 14/20#

30 Power Snatches – 65/95#

100/140 Calorie Bike or Row

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Snatch – 80/115#

100/140 Calorie Bike or Row

1 Round:

30 Pullups

30 Medicine Ball Cleans – 14/20#

30 Power Snatch – 95/135#
*30 min cap

*2 men, 1 woman = 125 calories

*2 women, 1 man = 110 calories

Saturday’s WOD 07.14.18

Saturday’s WOD 07.14.18

Group Warm-up
Metcon (Time)
In Teams of 3:

3 Rounds:
30 Pullups
30 Medicine Ball Cleans – 14/20#
30 Power Snatches – 65/95#

100/140 Calorie Bike or Row

2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatch – 80/115#

100/140 Calorie Bike or Row

1 Round:
30 Pullups
30 Medicine Ball Cleans – 14/20#
30 Power Snatch – 95/135#

*30 min cap
*2 men, 1 woman = 125 calories
*2 women, 1 man = 110 calories

Friday’s WOD 07.13.18

Friday’s WOD 07.13.18

Group Warm-up
Metcon (Time)
"Freddy Krueger"
21-15-9
KB Swing – 53/70#
Burpee

Friday’s WOD 07.13.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

1 Power Clean + 2 Push Jerk

Find a max for the complex.

Metcon (Time)

“Freddy Krueger”

21-15-9

American KB Swing – 53/70#

Burpee

Metcon (No Measure)

Accessory:

3×12 DB Tate Press

3×20 barbell bradford press

4xLOB (ea)OH DB Carry & other arm at side farmer carry

Thursday’s WOD 07.06.18

Thursday’s WOD 07.06.18

Group Warm-up
Back Squat (5-5-3-2-1-1-1)
*first set of 5 is at 70% then add weight each set as possible
*new set starts every 3 minutes
Metcon (AMRAP – Reps)
AMRAP 7
T2B
Alt Pistol

*rep scheme: 2,2,4,4,6,6,8,8 etc…continuting for 7 minutes