Friday’s WOD 08.17.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Shoulder Press (5RM )

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (Time)

“Karen” + burpee penalty
*during Karen, every time you rest, you owe 10 burpees for AFTER the workout. So keep track of how many times you rest, and as soon as you finish your 150th wall ball, you may start your burpees. Score for this 2nd part is total time of Karen + burpees.

25 min cap!

Friday’s WOD 08.17.18

Friday’s WOD 08.17.18

Group Warm-up
Shoulder Press (5RM )
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Metcon (Time)
"Karen" + burpee penalty

*during Karen, every time you rest, you owe 10 burpees for AFTER the workout. So keep track of how many times you rest, and as soon as you finish your 150th wall ball, you may start your burpees. Score for this 2nd part is total time of Karen + burpees.

Thursday’s WOD 08.16.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

2 rounds of:

30 on/30 off

Dual KB Deadlift

Bike

Side plank left

side plank right

Metcon (Time)

5 ring muscle up

10 deadlift

15 ghd it-up

100m sprint

5 ring muscle up

10 deadlift

15 ghd sit-up

200m sprint

5 ring muscle up

10 deadlift

15 ghd sit-up

300m sprint

5 ring muscle up

10 deadlift

15 ghd sit-up

400m sprint
*deadlift = 170/245#

Olympic Class

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

Muscle Snatch (6×2)

Start with a bar

Snatch (50/3 60/3 70/3 80/2 (85-98/1)x6)

WE ARE NOT MAXING OUT

Muscle Clean (6×2)

Clean and Jerk (50/3 60/3 70/2 80/2 (85-98/1)x5)

STILL NOT MAXING OUT

Front Squat (50/5 60/4 70/3 80/2 (85-98/1)x7)

ALSO NOT MAXING OUT

Thursday’s WOD 08.16.18

Thursday’s WOD 08.16.18

Group Warm-up
Metcon
2 rounds of:

30 on/30 off

Dual KB Deadlift
Bike
Side plank left
side plank right

Metcon (Time)
5 ring muscle up
10 deadlift
15 ghd it-up
100m sprint

5 ring muscle up
10 deadlift
15 ghd sit-up
200m sprint

5 ring muscle up
10 deadlift
15 ghd sit-up
300m sprint

5 ring muscle up
10 deadlift
15 ghd sit-up
400m sprint

*deadlift = 170/245#

Wednesday’s WOD 08.15.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

EMOM x 20 minutes

Min 1 – 10/12 Calorie Bike

Min 2 – Ring plank hold :45

Min 3 – 12/15 Calorie Row

Min 4 – Double KB front rack hold :45 – 35/53#

RomWod

Wednesday’s WOD 08.15.18

Wednesday’s WOD 08.15.18

Group Warm-up
Metcon
EMOM x 20 minutes

Min 1 – 10/12 Calorie Bike
Min 2 – Ring plank hold :45
Min 3 – 12/15 Calorie Row
Min 4 – Double KB front rack hold :45 – 35/53#

RomWod

Tuesday’s WOD 08.14.18

Tuesday’s WOD 08.14.18

Group Warm-up
Metcon (Time)
10-8-6-4-2

"Curtis P" – 95/135#

*200m run after each set

1 "Curtis P" =

Power Clean
FR Step Back Lunge Right
FR Step Back Lunge Left
Push Press

Tuesday’s WOD 08.14.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

10-8-6-4-2

“Curtis P” – 95/135#

*200m run after each set
1 “Curtis P” =

Power Clean

FR Step Back Lunge Right

FR Step Back Lunge Left

Push Press

RX+ = 105/155#

Metcon (No Measure)

Accessory:

GHD Paddling w/ PVC

3-5 sets of 10-30 seconds

Monday’s WOD 08.13.18

Monday’s WOD 08.13.18

Group Warm-up
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

*there is no set rest b/t sets
*choose a weight that allows at least 5 reps per round