Tuesday’s WOD 08.04.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Sumo Deadlift

*12min to find a heavy single

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

50m Sprint

5 HSPU’s

10 DB OH Lunges 35/50

-Rest 1-

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

100m Sprint

10 Push-ups

20 DB Lunges 35/50

-Rest 1-

1-Mile Run (Time)

Max Effort 1-Mile Run

Monday’s WOD 08.03.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Front Squat (3-3-3-3-3-3)

Start moderate and build to a heavy 3 rep.

Metcon (Time)

3 Rounds:

65 Double Unders

45 Calorie Row

15 Hang Power Clean & Jerk 95/135

15 C2B Pull-Ups
Rx+.. 105/155lbs

Sunday’s WOD 08.02.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

20 Lunges holding Slam Ball

20 Slam Balls

10 Toes to Bar

-Rest 2-

AMRAP 4:

10 Lunges Holding Slam Ball

10 Slam Balls

5 Toes to Bar

RomWod

Saturday’s WOD 08.01.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Metcon (Weight)

E2MOM 14:

1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat

Metcon (AMRAP – Rounds)

EMOM 12:

Min 1 – 10 Overhead Squats 75/115

Min 2 – 12/15 Calorie Bike or Row

Min 3 – 100m Jog

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