Repost from @radiomegfitness – “New You Challenge” @crossfit_type44. It’s where my love for CrossFit started. In small group classes, I learned the basics of CrossFit. . If I can do CrossFit, so can you. I absolutely recommend this program: . New You Challenge 6 Weeks Jan 28 – March 6 Before, during, and after measurements Nutrition guidance DM: @crossfit_type44 . In 6 weeks, I lost 6 inches around my waste, gained confidence and jump started my fitness. Next weekend, I’ll be competing at my first local CrossFit competition

Repost from @radiomegfitness – “New You Challenge” @crossfit_type44. It’s where my love for CrossFit started. In small group classes, I learned the basics of CrossFit.
.
If I can do CrossFit, so can you. I absolutely recommend this program:
.
New You Challenge 
6 Weeks
Jan 28 – March 6
Before, during, and after measurements
Nutrition guidance
DM: @crossfit_type44
.
In 6 weeks, I lost 6 inches around my waste, gained confidence and jump started my fitness. Next weekend, I’ll be competing at my first local CrossFit competition

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Wednesday’s WOD 01.16.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

Continue for as long as possible:

Min 1 – 10 DB Box Step-Overs 35/50

Min 2 – 2 Shuttle Runs

Min 3 – 10 DB Box Step-Overs

Min 4 – 4 Shuttle Runs

Min 5 – 10 DB Box Step-Overs

Min 6 – 6 Shuttle Runs

Min 7 – 10 DB Box Step-Overs

Min 8 – 8 Shuttle Runs

…Etc

Rx = 1 DB

Rx+ = 2 DB’s

*Run is 8 mats, the 4ft side

**Down & back = 2 reps
*Add 2 shuttle runs until failure

**Score is the last round you completed of shuttle runs

Metcon (No Measure)

Accessory:

Coaches Choice!

Tuesday’s WOD 01.15.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Strict Press (1-1-1-1-1-1)

*Strict Press to failure. At failure, stay at last made press weight, and complete max reps push press.

**Score is strict press, push press reps in comments

Metcon (Time)

5 Rounds:

20 Russian Swings 24/32

20 Up Downs

20 Toes to Bar

Monday’s WOD 01.14.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Deadlift (3-2-2-1)

*warm-up, then complete 3-2-2-1 adding weight each set

**set of 1 should not be a 1rep max attempt

Metcon (Time)

40 Pistols

35 Wallballs 14/20

30 Box Jumps 20/24″

20 Deadlift 95/135

15 Power Clean

5 Front Squat
Rx+..

Reps: 60/50/40/30/20/10

Weight: 135/185

**Rx+.. is BOTH not one or the other

*22min TimeCap

Sunday’s WOD 01.13.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 18:

Min 1: 10 Goblet Squat 16/24 + 30 Double Under

Min 2: 10 Burpee + 30 Double Under

Min 3: Rest

RomWod

Saturday’s WOD 01.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Thrusters 65/95

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

Metcon (No Measure)

5 Rounds:

10 Hollow Rocks

10 Tuck Ups

10 V-Ups

:10 Hollow Hold

-Rest 1:00-

Friday’s WOD 01.11.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press

*work to a heavy set of 3 reps.

Metcon (Time)

5 Rounds

1 Rope Climb

20 Box Jumps 24/30″

:30 Plank Hold
*Plank on hands