Workout Of The Day

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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)

Get Your Sweat On