CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Metcon (No Measure)
Happy New Year!
Month: January 2019
Monday’s WOD 12.31.18
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Metcon (Time)
With a Partner:
2018m Row
Metcon (Time)
2 Rounds:
12 Pull-Ups
31 Burpees
18 OH DB Walking Lunges 35/50
12 C2B Pull-Ups
31 Burpees
18 DB OH Squats 35/50
12 Bar MU
31 Burpees
18 DB Thrusters 35/50
*Lunges – 1 DB overhead and 1 DB at a hang
*Thrusters – 2 DB’s
Sunday’s WOD 12.30.18
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Metcon (AMRAP – Rounds)
EMOM 30:
Min 1: Max Calorie Row
Min 2: Rest
Min 3: Max DB Push Press 35/50
Min 4: Rest
Min 5: Max Double Unders
Min 6: Rest
RomWod (No Measure)
Saturday’s WOD 12.29.18
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Metcon (AMRAP – Reps)
With a Partner:
AMRAP 7:
Partner 1: 10 KB Swings 53/70
Partner 2: Max TTB
-Rest 3:00-
*Partner 1 completes the reps of each movement while works for max reps. Once Parnter 1 completes the reps, partners switch.
Metcon (AMRAP – Reps)
AMRAP 7:
Partner 1: 10 Box Jump Overs 20/24″
Partner 2: Max KB Goblet Squats
-Rest 3:00-
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Partner 1: 200m Row
Partner 2: Max Plank Hold
Friday’s WOD 12.28.18
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Clean and Jerk
20 Minutes to find a 1 Rep Max
Metcon (Time)
3 Rounds:
10 Squat Clean Thruster 65/95
30 AbMat Sit-Ups
Rx+.. 80/115
Thursday’s WOD 12.27.18
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Metcon (Time)
10 Rounds:
10/12 Calories
10 Burpee to Target
-Rest 1:00-
Metcon (No Measure)
Accessory-
3 Rounds:
10 Chin-ups
10 DB Upright Row
10 DB Bent Over Row
Wednesday’s WOD 12.26.18
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Snatch
20 Minutes to find a 1 Rep Max Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15 Alt. DB Snatch 35/50
30 Double Unders
Wishing you a very Merry Christmas from all of us at Type 44.
Christmas Day
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Metcon (No Measure)
Merry Christmas Everyone!
Monday’s WOD 12.24.18
CrossFit Type 44, CrossFit Type 44 West – CROSSFIT
Group Warm-up
Metcon (Time)
12 Days of Christmas!
1 sleigh ride – 7/10 cals
2 hspu
3 pullup
4 40 double unders
5 kb sumo dl high pull – 53/70#
6 t2b
7 american kb swing – 53/70
8 box jump
9 goblet squat – 53/70
10 target burpee
11 slam ball
12 oz beer OR 12 kb lunges
*workout format just like the song. 1, 2-1, 3-2-1, 4-3-2-1, etc