Sunday’s WOD 12.16.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12: with a partner

3-6-9-12-15…etc

American Swings 16/24

Calories

Burpees
*alternate movements

RomWod

Saturday’s WOD 12.15.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

5 mins of row/bike calories

*rest 5 mins*

4 mins of wall balls – 14/20#

*rest 4 mins*

3 mins of hang power clean – 85/135#

*rest 3 mins*

2 mins of strict pullup

*rest 2 mins*

1 min of shoulder to overhead – 85/135#
*5 min window starts with a 400m run buy in; weather permitting

Friday’s WOD 12.14.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Distance)

Max Distance HS Walk
*12min to practice being upside down

Metcon (Time)

2 Rounds:

40 Toes 2 Bar

50 Up Down Box Jump Over 20/24″

40 Air Squats

Thursday’s WOD 12.13.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

3 Rounds for Max Reps:

1 Min of LOB Shuttle Run

1 Min of Medball Sit-Ups 14/20

1 Min of Double Unders

1 Min of Deadlift 95/135

– Rest 1 Min –
*Shuttle run, down AND back is ONE

RomWod (No Measure)

Wednesday’s WOD 12.12.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

With a Partner:

50-40-30-20-10

Burpee Over Bar

Clean & Jerk 80/115

Directly into..

10-20-30-40-50

Thruster 80/115

Calorie Row

Tuesday’s WOD 12.11.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

5 Rounds:

2 Turkish Get-Up (ea side)

:30 Plank (on hands)

Metcon (Time)

For time:

9-7-5

Pull-Ups

Power Snatch 65/95

9-7-5

Chest-to-Bar Pull-Ups

Power Snatch 80/115

9-7-5

Ring Muscle Ups

Power Snatch 95/135
*BMU is not Rx, but a good scale

Monday’s WOD 12.10.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Overhead Squat (10-8-6-4-2)

*increase weight each set

Metcon (Time)

10 rounds:

10 Russian KB Swing – 53/70#

10 Jumping Lunges

Sunday’s WOD 12.09.18

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

5 Rounds:

20 DB Snatch 35/50

10 Pull-Up

30 Double Unders

RomWod