Saturday’s WOD 12.01.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a partner:

300 Calories

200 Wallballs 14/20

100 Burpees
*one person works at a time

Friday’s WOD 11.30.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Thursday’s WOD 11.29.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

30-20-10

DB Snatch – 35/50

60-40-20

Sit-ups

Metcon (No Measure)

ACCESSORY:

3 Rounds of…

Banded Oblique Crunches – 30 reps

Metcon (No Measure)

RomWod

Wednesday’s WOD 11.28.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

5k Row (Time)

Max Effort 5k Row
*Partner 5k

**While partner is rowing partner holds barbell in front rack 65/95

Metcon (No Measure)

3 Rounds:

8 DB Rows

12 Seated DB Press

16 Banded Goodmorning
*rows without a bench

RomWod

Tuesday’s WOD 11.27.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Snatch Pull + Hang Power Snatch + Squat Snatch

*Work to a heavy single of the complex

Metcon (Time)

2 Rounds:

21 Deadlift 155/225

15 American Swings 16/24

9 Toes to Bar

Metcon (No Measure)

Accessory:

3 Rounds:

20 Banded Hamstring Curls

20 V-Ups

Monday’s WOD 11.26.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Front Squat

Complete 4×10 at the same weight 70-73%

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Women’s weight, 100#

*20min timecap

Sunday’s WOD 11.25.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

500m Row

30 Air Squats

100m KB Farmer Carry 53/70

RomWod (No Measure)

Turkey fueled Tens

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

Back Squat (Work to 4×10 @ 70% + 10-15#)

Making up for not having enough time on tuesday!

Deadlift (40/10 50/10 60/10 (70-80/10)x3)

Shoulder Press (Work to 4×10 @ a challenging weight )

Saturday’s WOD 11.24.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Metcon (No Measure)

5 Rounds NFT:

10 Hollow Rocks

10 Tuck Ups

10 V-Ups

:10 Hollow Hold

-Rest 1 Minute-