Sunday’s WOD 12.01.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Bench Press

*find a heavy single

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

10 Toes to Bar

10 Burpees

RomWod

Saturday’s WOD 11.30.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Weight)

Find a heavy in 6-8 sets:

LOB Walking Lunges (down/back = 1)
*DB, KB, Dball, Sandbag, etc.

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Medball Cleans 14/20

10-9-8-7-6-5-4-3-2-1

Medball Sit-Ups

Directly Into..

55 Medball Cleans

55 Medball Sit-Ups

Friday’s WOD 11.29.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

Teams of 2:

AMRAP 7:

50 Double Unders EACH

50 Power Snatch 65/95

50 Power Snatch 95/135

Max Reps Double Unders

-Rest 3-

AMRAP 7:

50 Calories

50 Strict Press 55/75

50 Strict Press 65/95

Max Calories

-Rest 3-

AMRAP 7:

50 Burpees Over Bar

50 Deadlift 135/205

50 Deadlift 155/225

Max Reps Burpees Over Bar
*One person works at a time except where it says each

*Score is total Max Reps of all 3 AMRAP’s

Thursday’s WOD 11.28.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

“Thanksgiving with The Girls”

“Angie’s House”

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s House”

400m Row

21 KB Swings 35/53

12 Pull-Ups

“Fran’s House”

15 Thrusters 65/95

“Nancy’s House”

400m Row

15 Overhead Squats 65/95

“Grace/Isabel’s House”

20 Ground to OH 65/95

“Kelly’s House”

400m Row

30 Box Jumps 20/24″

30 Wallballs 14/20

Wednesday’s WOD 11.27.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (No Measure)

For Quality:

10 Rounds:

5 Strict Dips

-or-

5 Incline DB Bench

2 Rope Climbs
*Hardest version of rope climb

Metcon (Time)

12-9-6

DB Step-Up (L+R=1)

Shuttle Run (Down/Back=1)

*40′ Walking Lunge after each round

Tuesday’s WOD 11.26.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

5 Rounds:

E6MOM:

R1 – Calorie Buy-In + 60 Air Squats

R2 – Calorie Buy-In + 50 Push-Ups

R3 – Calorie Buy-In + 40 Front Squat 75/115

R4 – Calorie Buy-In + 30 HSPU

R5 – Calorie Buy-In + 20 Thrusters 75/115
*Calorie Row Buy-In 36/45

*Calorie Bike Buy-In 27/36

Monday’s WOD 11.25.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Power Cleans – 65/95

5 Strict Pull-ups

15 American Swings – 16/24

5 Strict Pull-ups

Directly Into..

Hang Power Clean

*8 mins to find a 2 rep max

Metcon (No Measure)

Accessory:

100 Core of Choice!

Sunday’s WOD 11.24.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

AMRAP 15:

2-4-6-8-10-12…etc

Dumbbell Box Step-overs 35/50

Dumbbell Burpees

Med Ball Sit-ups 14/20

RomWod

Saturday’s WOD 11.23.19

CrossFit Type 44, CrossFit Type 44 West – CROSSFIT

Group Warm-up

Metcon (Time)

In Teams of 3..

For Time:

250 Shoulder to Overhead
*On the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00:

45/30 Calorie Row

30 C2B Pull-Ups

**Weight changes every 50 reps:

65/95

95/135

105/155

115/165

135/185

***30min TimeCap