Month: April 2018

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 5:

9 Power Cleans – 65/95

3 BF Burpees

Rest 2mins

AMRAP 5:

6 Power Cleans – 95/135

6 BF Burpees

Rest 2mins

AMRAP 5:

3 Power Cleans – 125/185

9 BF Burpees

RomWod

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Overhead Squat (Build to heavy 5 in 12 minutes. )

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

EMOM 10

Thruster – 95/135#
*Each minute work for 20 seconds and rest for 40 seconds

*score is total reps over the 10 minutes

Metcon (AMRAP – Reps)

5 2-minute rounds of:

15 Toes-2-Bar

Max Double Unders
*rest 3 minutes b/t rounds

*score is total DU’s

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

“Tailpipe”

9 minute cap!

with a partner complete 3 rounds of:

P1: Row 250m

P2: Double KB Front Rack Hold – 35/53#
*Each partner rows 3 times, and holds the KBs 3 times

*You must stop rowing if your partner drops the KBs

Metcon (AMRAP – Reps)

5 minutes of burpee box overs – 20/24″

5 minutes rest

4 minutes of shuttle sprints-length of gym

4 minutes rest

3 minutes of Power Cleans – 105/155#

3 minutes rest

2 minutes of wall balls – 14/20#

2 minutes rest

1 minute of chest to bar pullups