Workout Of The Day
wod
Announcements
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CrossFit 1490 – CrossFit
Metcon (No Measure)
Primer
2 Rounds of
– 15 Weighted Ab Mat sit ups
-15 Romanian Deadlifts (you choose load)
-15 Barbell Rows (same load as RDL)
Metcon (Time)
30-20-10
For Time
-Wall Balls (20/14#)
-DB Box Step Ups (40/20#)
-Box Jumps (24/20″)
Finish with
-30 T2B
wow
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Metcon (No Measure)
Primer
1 Min per station (3rds)
-Ring Single Leg Squats
-SKI ERG
-Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
AMRAP15
-60 DU
-250/200m Row
-5 Squat Snatches (105/75#)
Finish with
-200′ Plate Overhead Lunge (45/25#)
wod
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Squat Clean (5×3)
on the 1:30 for 5 rounds
perform 3 Touch and Go Squat Cleans
Metcon (AMRAP – Rounds and Reps)
AMRAP7
-5 Pull Ups
-8 Box Jump Overs (lateral)
-4 Front Squats (135/95#)
Split Jerk (6×1)
From the Rack
Take 7 Min to perform a 1RM Split Jerk
wod
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Deadlift (5×5)
on the 1:30 perform 5 deadlifts.
Set 1-2= 50-65%
Sets 3-4= 65-80%
Set 5= build to a 5 rep heavy
Push Press (3×10)
Working toward some endurance with this lift. On the 1:30 build up to a quality 10rep heavy
Little Dipper (Time)
21-15-9
-Push Jerks (135/95#)
-Lateral Barbell Burpees
wod
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Back Squat (1×2)
Back Squat Waves
% of 5 Rep Max
Set 1: 6@ 70%
Set 2: 4@ 76%
Set 3: 2@ 82%
**Rest 3 Min**
Set 4: 6@76%
Set 5: 4@82%
Set 6: 2@88%
**Rest 3 Min**
Set 7: 6@82%
Set 8: 4@88%
Set 9: 2@94%-record this weight
Metcon (Time)
2 Rounds for Time
-Cal Bike (30/24)
-20 DB Snatches (40/25#)
-6 Devils Presses
wod
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Jenny (Time)
10-15-20-25
-HR Push Ups
-T2B
-HSPU
wod
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
wod
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Metcon (No Measure)
“Coach Aaron”
EMOM10
odd- 12 GHDs+ 2 MU
even- 5 Bench presses (185/115#)
wod
Announcements
Hey Guys, don’t forget we are collecting Toys for Tots this month til Dec 20th! Please help support this cause and give to those in need. Each gift must be new and unwrapped. Thanks!
CrossFit 1490 – CrossFit
Brooks (Time)
“Brooks”
9-7-19
-Squat Cleans (115/75#)
-Strict HSPU
-Wall Balls (20/14#)
Metcon (No Measure)
Body Armor
2 rounds(no measure)
-20 Single DB Turkish sit ups
-20 V-Ups
-20 DB Glute Bridges
-20 KB Bent over rows(10 each arm)