Sunday’s WOD 11.17.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

40-30-20-10

American Swing 16/24

KB Lunges
*10 Calorie Bike after every full set.

**15min timecap

RomWod

*9a Kinstretch

Saturday’s WOD 11.16.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner:

Buy In:

2k Row

or

100 Calorie Bike

or

1 Mile Run

5 Rounds:

10 Synchro Burpee

8 Barbell Complex 95/135

Buy Out:

2k Row

or

100 Calorie Bike

or

1 Mile Run
*Rx+.. 115/165

Barbell Complex:

1 Deadlift

1 Hang Power Clean

1 Jerk

1 Back Squat

Friday’s WOD 11.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

For Quality:

14 DB Turkish Get-Ups
*Extended warm-up, keep it light. Alternate arms each rep.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

8 DB Snatch 35/50

7 Toes to Bar

Metcon (No Measure)

Five rounds:

50m Sled Push

50m Sled Pull

50m Yoke Carry
*Alternate stations as needed with increasing weight for each Push/Pull/Carry.

Thursday’s WOD 11.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (2 Rounds for weight)

100 Reps each of:

Goblet Squat

DB Bench
*Goal: As few sets as possible, use a weight that you can do 12-15 reps on the first set.

Metcon (Time)

10-20-30-40-50

Double Under

Air Squat

-Rest 3-
*10min TimeCap

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Ring Rows

10 Push-Ups
Rx+..

Feet Elevated Ring Row

2/4″ Push-Ups

Wednesday’s WOD 11.13.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (2 Rounds for weight)

EMOM 10:

Min 1 – 9/12 Calories

Min 2 – 3 Snatches

*Building in weight

-Directly Into-

EMOM 5:

:40 Plank :20 Rest

-Rest 1-

EMOM 10:

Min 1 – 9/12 Calories

Min 2 – 3 Power Cleans

*Building in weight

-Directly Into-

EMOM 5:

:40 Plank :20 Rest
*Rx+.. 12/15 Calories

**Start Power Cleans at LAST snatch weight.

Tuesday’s WOD 11.12.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift

*Work to a heavy double then complete 1×2 at 95% and 1×2 at 90% of heavy double

**Score is heaviest weight

Metcon (Time)

w/ a partner..

14 Rounds:

3 Pull-Ups

2 C2B Pull-Ups

1 Bar Muscle-Up

12 Box Jump Overs 20/24″

Modify 1:

6 Pull-Ups

12 Box Jump Overs

Modify 2:

6 Ring Row

4 Push-Ups

2 Slow Negatives on Pull-Up Bar

12 Box Jump Overs
*7 Rounds each, alternate rounds

Monday’s WOD 11.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Strict Press (3×5)

*warm-up and complete at the same weight

Metcon (Time)

“Air Force”

For Time:

20 Thrusters 65/95

20 Sumo Deadlift High-Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats
*4 Burpees EMOM, workout starts with Burpees

**Rx+.. “Top Gun” 95/135

Metcon (No Measure)

Accessory:

2 Rounds:

50 Banded Crunch (on knees)

25 ea. Banded Side Bends

Sunday’s WOD 11.10.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 4:

DB/KB Deadlift

*everytime you break 100m Sprint

-Rest 1-

AMRAP 4:

Rope Climbs or Strict Pull-Up

*Everytime you break 50m Sprint

-Rest 1-

AMRAP 4:

Double Unders

*Everytime you break (or miss!) 25m Sprint

-Rest 1-

AMRAP 4:

Calorie Bike

RomWod

*Kinstretch

Saturday’s WOD 11.09.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

“WOD for Warriors”

w/ a partner..

AMRAP 22:

11 Power Cleans

11 Burpees Over Bar

19 Toes to Bar

18 Wallballs 14/20
*Veterans Day has been observed by the U.S. since 1954. Its origins date back to Armistice Day, November 11, 1918, which marked the cessation of

hostilities on the Western Front during WWI. Veterans Day preserves the historical significance

of the 11/11 and gives us a day to honor America’s veterans and their willingness to serve and

sacrifice for the common good.

Friday’s WOD 11.08.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

5 ea. Bulgarian Split Squat

10 ea. Lateral Lunge
*In 20min, building in weight.

**Score is Bulgarian Squat weight

Metcon (Time)

5 Rounds:

7 SDHP 85/115

7/10 Calorie Row

14 Back Rack Lunge