TUESDAY
Warm-up
Metcon (Time)
4 RDS
400 MT RUN
100 MT WALKING LUNGES WITH ONE ARM DB 20/30
20 FRONT SQUATS 65/95
400 MT RUN
100 MT WALKING LUNGES WITH ONE ARM DB 20/30
20 FRONT SQUATS 65/95
CrossFit WOD, January 14, 2019
MONDAY
Push Press (1-1-1-1-1-1-1)
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
CrossFit WOD, January 12, 2019
SATURDAY
Warm-up
Metcon (Time)
GRAB A PARTNER
400 MT RUN
40 POWER CLEANS 65/95
100 WALL BALLS
30 POWER CLEANS 85/115
75 WALL BALLS
400 MT RUN
20 POWER CLEANS 105/155
50 WALL BALLS
10 POWER CLEANS 115/185
25 WALL BALLS
400 MT RUN
400 MT RUN
40 POWER CLEANS 65/95
100 WALL BALLS
30 POWER CLEANS 85/115
75 WALL BALLS
400 MT RUN
20 POWER CLEANS 105/155
50 WALL BALLS
10 POWER CLEANS 115/185
25 WALL BALLS
400 MT RUN
CrossFit WOD, January 11, 2019
FRIDAY
Warm-up
Metcon (Time)
5 RDS
20-GABBY SIT UPS
10-DB BOX STEP UPS 20/30
5-MAN MAKERS
3-HSPU
1 ROPE CLIMB
20-GABBY SIT UPS
10-DB BOX STEP UPS 20/30
5-MAN MAKERS
3-HSPU
1 ROPE CLIMB
RX+ DB 35/50
STRICT HSPU
INSTEAD OF ROPE CLIMB 3 RING MU
CrossFit WOD, January 10, 2019
THURSDAY
Warm-up
Metcon (AMRAP – Rounds and Reps)
GRAB A PARTNER
100 CAL ON BIKE OR ROWER
SWITCH EVERY 10 CAL
100 CAL ON BIKE OR ROWER
SWITCH EVERY 10 CAL
AMRAP 20 MIN
200 MT RUN
12-BACK RACK LUNGES 55/75
12-BACK SQUATS
CrossFit WOD, January 9, 2019
WED
Warm-up
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
STOH
KB SWINGS
BURPEES PULL UPS
STOH
KB SWINGS
BURPEES PULL UPS
RX KB 35/55 RX+ 55/70
STOH RX 75/115 RX+ 105/155
RX+ BURPEES CTB