Tuesday’s WOD 09.17.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 30:

Min 1- 12/15 Calorie Row

Min 2- 15 Front Squat 55/75

Min 3- 15 Burpees

Min 4- 12/15 Calorie Bike

Min 5- 50 Double Unders

Min 6- Rest

Monday’s WOD 09.16.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

 

Group Warm-up

 

Metcon (Weight)

 

3 Strict Press + 5 Push Press

 

*work to a heavy

 

Metcon (Time)

 

1-2-3-4-5-6-7-8-9-10
KB Swing 53/70

 

10-9-8-7-6-5-4-3-2-1
Toes to Bar

Sunday’s WOD 09.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

AMRAP 4:

10 Wallballs 14/20

10 Push-Ups

50m Sprint

-Rest 1 Min-

RomWod

Saturday’s WOD 09.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

Buy-in 400m Run

4 Rounds:

70 Double Under

7 TNG Deadlift (AHAP)

2 Rope Climbs

Buy-out 400m Run

Metcon (No Measure)

4 Rounds:

15 GHD Sit-Ups

20 Alternating Bicep Curls

Friday’s WOD 09.13.19

Friday’s WOD 09.13.19

Group Warm-up
Squat Snatch (3-3-3-2-2-2-1-1-1)
*20min to find a heavy single
CrossFit Games Open 18.zero (Time)
21-15-9
Dumbbell Snatches 50/35
Burpees Jumping Over the Dumbbells

Thursday’s WOD 09.12.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT


 

Group Warm-up

Bench Press (5-5-5-5)


Complete 4×5 at the same weight
*wide grip

Metcon (AMRAP – Reps)


AMRAP 20:
Teams of 3-4:
Partner 1: Calorie Bike
Partners 2-4: 50m Strongman
*One person always on bike, remaining team members take 2-3 strongman items 50m. One less strongman item per team. One person resting/helping, rotate bike every 50m
**Strongman Options:

– Sled Push
– Sled Drag
– Yoke
– DBall Carry
– Sandbag Carry
– Farmer Carry
– Pinch Plate
– Tire Flips
– DB Hex Carry
– ..Etc
*Score is total calories

RomWod

Wednesday’s WOD 09.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

2001m Run

11 Box Jump – 24/30″

11 Thruster – 85/125

11 C2B Pullup

11 Power Clean – 115/170

11 Handstand Pushup

11 KB Swing – 53/70

11 T2B

11 Deadlift – 115/170

11 Push Jerk – 75/110

2001m Row

*Run = two 800’s & one 400 *East, touch the black mats each lap.

**Half class start on Run, half start on Row

*Compare score to last year
*The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Tuesday’s WOD 09.10.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift

5 Deadlift + 5 Clean Pull

*build to a heavy of the complex

Metcon (AMRAP – Reps)

2 minutes on, 1 minute off

4 Rounds:

3-6-9-12-15 ..etc

Power Clean 65/95

Push-Up
*pick up where you left off

**Rx+.. 95/135

Tuesday’s WOD 09.10.19

Tuesday’s WOD 09.10.19

Group Warm-up
Deadlift (Weight)
5 Deadlift + 5 Clean Pull
*build to a heavy of the complex
Metcon (AMRAP – Reps)
2 minutes on, 1 minute off
4 Rounds:
3-6-9-12-15 ..etc
Power Clean 65/95
Push-Up

*pick up where you left off
**Rx+.. 95/135

Monday’s WOD 09.09.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Strict Press

*Build to a 5RM

Metcon (Time)

For Time:

30 Pull-Ups

50′ OH Walking Lunge 35/50

15 C2B Pull-Ups

50′ OH Walking Lunge

30 Pull-Ups

50′ OH Walking Lunge
*12 mats = 50′

Metcon (No Measure)

Accessory:

Accumulate 3min in a plank!