Friday’s WOD 07.31.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

3 Rounds:

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Clean 35/50

-Rest 1:30- b/t Rounds

Metcon (Weight)

3 Rounds:

7 ea. Single DB Shoulder Press

20 Heel Taps Over DB *seated

20 DB Russian Twists
*Score is DB weight for press

Thursday’s WOD 07.30.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Back Squat

*Build to a heavy 2 rep

Metcon (Time)

6-9-15-21

Thruster 65/95

15-12-9-6

Box Jump 24/30

Wednesday’s WOD 07.29.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds)

EMOM 20:

Min 1 – 15/20 Calorie Row

Min 2 – 15 Burpees
*Scale as needed to accomplish the work in :45-:50 or less

Metcon (No Measure)

Accessory:

30-50 Perfect Strict Pull-Ups or Banded Pull-Ups
*Choose a number that is challenging but you can complete in no more than 7 sets

Tuesday’s WOD 07.28.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (No Measure)

EMOM 10

Min 1: 8-10 Arnold Press

Min 2: 10-12 Bent Over Barbell Row
*warm-up and use the same moderate/heavy for every round

Metcon (Time)

6 Rounds:

15 Air Squats

10 DB Split Jerks 35/50

40 Double Unders
*TimeCap 12

Rx+.. DB Squats

Monday’s WOD 07.27.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

7 Bar Muscle Ups

10 Deadlift 135/185

35 Sit-Ups
Rx+.. 195/275

*Sub BMU with 10 Burpee Pull-Ups

**Deadlift weight should be challenging

Metcon (No Measure)

Accessory:

1:00 Tuck Hold

1:00 Plank Hold

1:00 Hollow Hold

1:00 Plank Hold

Sunday’s WOD 07.26.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Plate G2O 25/45

1:00 – Push-Ups

1:00 – Box Jumps 20/24

1:00 – Sit-Ups

1:00 – Calorie Bike

1:00 – Rest

RomWod

Saturday’s WOD 07.25.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Time)

6 Rounds:

10 Wallballs 14/20

15 Power Clean 65/95

*EMOM: 3-5 HSPU
Rx+.. 15 Wallball’s

*HSPU’s start the workout!

Friday’s WOD 07.24.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Floor Press (6×3)

*all sets at medium to heavy weight

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*20min TimeCap

Thursday’s WOD 07.23.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

500m Row or 20/25 Calorie Bike

20 KB Reverse Lunges 35/53

20 Russian KB Swings

:30 KB Front Rack Hold (L)

:30 KB Front Rack Hold (R)
Rx+.. 53/70

Metcon (No Measure)

Accessory:

Coaches Choice!

Wednesday’s WOD 07.22.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Hang Clean (2 Power Clean + 2 Hang Clean)

*Building in weight

Metcon (Time)

For Time:

800m Run

Immediately Into..

Metcon (Time)

5 Rounds:

12 Toes to Bar

6 Power Clean 95/135
Rx+.. 125/165