Sunday’s WOD 04.15.2018

Sunday’s WOD 04.15.2018

Group Warm-up
Metcon (AMRAP – Rounds)
EMOM 12:
10 Overhead Dumbbell Lunges – 35/50
5 Burpees

RomWod

Sunday’s WOD 04.15.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

AMRAP 12:

10 Overhead Dumbbell Lunges – 35/50

5 Burpees

10 Pull-Ups

RomWod

Saturday’s WOD 04.14.2018

Saturday’s WOD 04.14.2018

Group Warm-up
Metcon (AMRAP – Reps)
Teams of 3:
AMRAP 25:
20/15 Calorie Row
10 Medicine Ball Cleans – 14/20#
100m Run

*Score is total calories rowed for your team

Saturday’s WOD 04.14.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

Teams of 3:

AMRAP 25:

20/15 Calorie Row

10 Medicine Ball Cleans – 14/20#

100m Run
*Score is total calories rowed for your team

Friday’s WOD 04.13.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Power Snatch (1RM)

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Hard 7 min cap!

*Choose a weight that allows you to finish all 30 reps in under 7 mins.

Metcon (No Measure)

Accessory:

5 x Max Reps, wide grip thumb over bar pullups. rest as needed b/t sets

The Olympic class does more pauses

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

Push Press (50/5 65/4 (75/3)x5)

Snatch (50/5 60/4 70/3 (75/3)x4)

3 Second pause in the catch

Front Squat (50/6 60/6 (70/5)x4 75/3 (80/2)x2 90/1 80/4)

Friday’s WOD 04.13.2018

Friday’s WOD 04.13.2018

Group Warm-up
Power Snatch (1RM)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

*Hard 7 min cap!
*Choose a weight that allows you to finish all 30 reps in under 7 mins.
Metcon
Accessory:
5 x Max Reps, wide grip thumb over bar pullups. rest as needed b/t sets

Thursday’s WOD 04.12.2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 7:

7 T2B

5 HSPU

3 Burpee
RX+ Strict HSPU

Bench Press (1-5-1-10-1-15)

*Find a challenging weight for each set

*record final set of 15

Metcon (No Measure)

3×10 push ups, weighted if able

3×60 weighted plank (on forearms, weighted if able)

Thursday’s WOD 04.12.2018

Thursday’s WOD 04.12.2018

Group Warm-up
Metcon (AMRAP – Reps)
AMRAP 5:
9 T2B
7 HSPU
5 Burpee

RX+ Strict HSPU
Bench Press (1-5-1-10-1-15)
*Find a challenging weight for each set
*record final set of 15
Metcon
3×10 weighted push ups
3×60 second weighted plank

Wednesday’s WOD 04.11.2018

Wednesday’s WOD 04.11.2018

Group Warm-up
Back Squat (10-8-6-4-2)
*select a weight that makes each set challenging
*add weight each set if possible
*record final set of 2
2-Mile Run (Time) (Time)
Max Effort 2-Mile Run