Workout Of The Day

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

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Snatch Balance (5×3)

EMOM5

perform 3 snatch balances.

Snatch (6×3)

on the 2:00 work up to a heavy 3 position snatch squat

1.snatch from high hang

2.snatch from mid thigh

3.snatch from floor

Metcon (Time)

3 Rounds of

-5 Squat Snatches (115/75#) or (155/105#)

-Row (25/18)

-12 Burpees over the Rower

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

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Hang Clean (1×3)

on the 1:30 x 5 sets

perform

-1 Pausing Hang Power Clean

-1 Hang Power Clean

-1 Power Clean

Metcon (AMRAP – Reps)

Gymnastics Ladder

*7 Min ascending ladder*

-3 Strict HSPU

-15 Ab Mats

-6 SHSPU

-15 Ab Mats

-9 SHSPU

-15 Ab Mats

-12 SHSPU

……

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

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Back Squat

Take 10 Min to build to a heavy 5RM

Overhead Squat (1×5)

on the 1:00 x 4 sets

40-65% of your 1RM

Metcon (AMRAP – Rounds and Reps)

“Pins and Needles”

12 min AMRAP

-5 Strict Pull ups

-10 Overhead Squats (95/65#)

-15 Deadlifts (95/65#)

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Metcon (Time)

For Time

-21 Deadlifts (185/135#)

-21 Wall Balls (20/14#) or (30/20#)

-15 Deadlifts (225/175#)

-15 Wall Balls

-9 Deadlifts (275/205#)

-9 Wall Balls

Metcon (Time)

(bonus)

3 Rounds of

-20 Ring Dips

-35 GHD sit ups

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

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Metcon (Time)

Buy In:

-35 KB Swings (53/35#)

3 Rounds

-20 DB box step ups

-20 DB Push Presses (50/30#)

-20 Hollow Rocks

Cash Out with

-300′ KB Farmers Walk

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Front Squat

On the 1:00x 9 sets

on the 0: 1 Front Squat @81%

on the 1: 1 Front Squat @84%

on the 2: 1 Front Squat @87%

on the 3: 1 Front Squat @84%

on the 4: 1 Front Squat @87%

on the 5: 1 Front Squat @90%

on the 6: 1 Front Squat @87%

on the 7: 1 Front Squat@90%

on the 8: 1 Front Squat @93%

Metcon (Time)

3 Rounds of

-7 Power Snatches (75/55#)

-7 Toes 2 Bar

-7 Box Jumps (24/20″)

**rest 2 Min**

3 Rounds of

-7 Power Snatches (95/75#)

-7 Toes 2 Bar

-7 Box Jumps

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Front Rack Lunge

on the 1:30 x 4 sets.

-perform 10 front rack step back lunges

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

-25 DU

-10 Pull Ups

-5 Burpees

Metcon (No Measure)

“Body Armor”

2 Rounds

-12 DB Bench Presses

-15 Banded Pull Aparts

-12 DB Hammer Curls

-20 Banded Tricep extensions

wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

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Gymnasty

Minutes 0-5

-5 Tempo Negative HSPU

-10 Strict Toes to Bar

Minutes 5-10

-3 Wall Walks

-3 Gymnastics Complexes:

*1 strict c2b pull up

*1 strict pull up

*1 kipping pull up

*1 c2b pull up

*1 bar MU

Metcon (Weight)

“So your saying theres a chance?”

With a running clock for 8 min

-3 Deadlifts

-1 Hang Power Clean

-2 Front Squats

**score max load**

Wod

Announcements

-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!

CrossFit 1490 – CrossFit

View Public Whiteboard

Back Squat

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 2 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Clean and Jerk

Power Clean and Jerk

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk

Set 2: 70% of 1RM Clean & Jerk

Sets 3-5: Build to a Heavy Complex

Metcon (Time)

“Sprinter”

-100m Row

-10 Push ups

-200m Row

-15 Push ups

-300m Row

-20 Push ups

-400m Row

-25 Push ups

-500m Row

-30 Push ups

Get Your Sweat On