Workout Of The Day
wod
CrossFit 1490 – CrossFit
Metcon (Time)
Box Workout
“SeaWorld” (Team Version)
Teams of 3
3 Rounds For Time (30:00 Time Cap):
-75 Power Snatches (75/55)
-30 Power Clean and Jerks*
-2,000m Row
Round #1 – 135/95
Round #2 – 155/105
Round #3 – 185/135
Metcon (AMRAP – Rounds and Reps)
**At Home WOD**
“Tic Tac Go”
AMRAP 25:
-10 Air Squats + 400m Run
-20 Air Squats + 400m Run
-30 Air Squats + 400m Run
Continue to add (10) squats per round
wod
Announcements
Tomorrow class at 630 am, 430 pm, 530 pm!
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
**At Home WOD**
“Palace”
AMRAP 6:
-2 Single DB Reverse Lunges, -20 Double-Unders
-4 Single DB Reverse Lunges, -20 Double-Unders
-6 Single DB Reverse Lunges, -20 Double-Unders
Continue to add (2) reverse lunges per round
**Rest 2:00**
AMRAP 6:
-2 Single DB Power Snatches, -20 Double-Unders
-4 Single DB Power Snatches, -20 Double-Unders
-6 Single DB Power Snatches, -20 Double-Unders
Continue to add (2) power snatches per round
wod
Announcements
Tomorrow class at 630 am, 430 pm, 530 pm!
CrossFit 1490 – CrossFit
Metcon (AMRAP – Reps)
**At Home WOD**
“Garage Fight”
3 Rounds of 1:00 Minute at Each:
-Dumbbell Thrusters
-Single Dumbbell Power Cleans
-Hops over the Dumbbell
-Single Arm Push Presses
-Burpees
-Rest
Metcon (AMRAP – Reps)
“Garage Fight” (No Equipment Version)
3 Rounds of 1:00 Minute at Each:
-Odd-Object Thrusters
-Odd-Object Cleans
-Hops over Odd-Object
-Odd-Object Reverse Lunges
-Burpees
-Rest
**odd object could be a child, backpack, soccer ball, bag of dog food, be creative!**
wod
Announcements
We will reopen on Wednesday 530PM with our regular schedule. We are hosting a Zoom call at 5ish for gym updates, wods, etc Check our Facebook page for the Zoom meeting request or Zoom web conference call at 5ish anyone? It would be a call to discuss how everyone is doing on the wods, life, updates on the gym etc.
Topic: CrossFit 1490’s Meeting Room
Time: Mar 24, 2020 05:00 PM
Join Zoom Meeting
Meeting ID: 562 166 117
Password: 022241
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
**At Home WOD**
“Farm Land” (No Equipment Version)
AMRAP 15:
-15 Hand-Release Pushups
-18 Good Mornings (backpack on shoulders, or some type of weighted object)
-21 Glute Bridges
“Farm Land”
AMRAP 15:
-9 Strict Pull-Ups
-15 Hand-Release Pushups
-21 Dumbbell Swings
At Home WOD
Announcements
The Gym will be closed from Friday the 20th- Tuesday 24th. We will reopen on Wednesday 530PM with our regular schedule. We have scheduled a professional deep clean on Friday and we are observing social distancing for a few days. Check Wodify and Facebook for at home workouts and updates. Please feel free to call or text me at 334-714-5113 with any questions or concerns.
CrossFit 1490 – CrossFit
Flight Simulator (Time)
**At Home WOD**
“Flight Simulator”
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.
Scaling
Intermediate
10-20-30-40-50-40-30-20-10
Unbroken Double-Unders
Beginner
10-20-30-40-50-40-30-20-10
Unbroken Single-Unders (attempt at least one double-under per set)
Metcon (Time)
For Time
-100 Stiff Leg Dumbbell Deadlifts
(every time you break perform 10 Bicep Curls)
At Home Wod
Announcements
The Gym will be closed from Friday the 20th- Tuesday 24th. We will reopen on Wednesday 530PM with our regular schedule. We have scheduled a professional deep clean on Friday and we are observing social distancing for a few days. Check Wodify and Facebook for at home workouts and updates. Please feel free to call or text me at 334-714-5113 with any questions or concerns.
CrossFit 1490 – CrossFit
Metcon (Time)
**At Home WOD**
“Prevail”
3 Rounds For Time:
800m Run
30 Dumbbell Power Snatches 50/35
30 Goblet Squats
Equipment Free
3 Rounds For Time:
800m Run
50 Sit-ups
50 Air Squats
wod
Announcements
The Gym will be closed from Friday the 20th- Tuesday 24th. We will reopen on Wednesday 530PM with our regular schedule. We have scheduled a professional deep clean on Friday and we are observing social distancing for a few days. Check Wodify and Facebook for at home workouts and updates. Please feel free to call or text me at 334-714-5113 with any questions or concerns.
CrossFit 1490 – CrossFit
Metcon (Time)
**At Home WOD**
4 Rounds
-20 Hand Stand Push Ups/DB shoulder presses
-400m Run
-25 Sit-ups
-30 DB Goblet Squats
wod
Announcements
The Gym will be closed from Friday the 20th- Tuesday 24th. We will reopen on Wednesday 530PM with our regular schedule. We have scheduled a professional deep clean on Friday and we are observing social distancing for a few days. Check Wodify and Facebook for at home workouts and updates. Please feel free to call or text me at 334-714-5113 with any questions or concerns.
CrossFit 1490 – CrossFit
Metcon (AMRAP – Reps)
**At Home WOD**
“Death by Burpee”
On the Minute for AFAP:
“X” Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
Stimulus
Each round starts at the top of the minute
The very first round will start with 5 burpees
Add 1 rep for each minute after that for as long as you can
Your score is “round + reps”, which is your last completed round + partial
** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13
Metcon (No Measure)
Body Armor at Home
3 rounds
-20 Alternating DB bench presses
-15 lying Db tricep extensions
**Rest 3 min**
3 rounds
-30 V-ups
-1 Minute Plank
**Rest 3 min**
3 rounds of
-20 DB Reverse Flyes
-20 Supermans
**you can substitute bands for the Dumbbells**
wod
Announcements
The Gym will be closed from Friday the 20th- Tuesday 24th. We will reopen on Wednesday 530PM with our regular schedule. We have scheduled a professional deep clean on Friday and we are observing social distancing for a few days. Check Wodify and Facebook for at home workouts and updates. Please feel free to call or text me at 334-714-5113 with any questions or concerns.
CrossFit 1490 – CrossFit
Front Squat
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%
*Percentages based on 1RM Front Squat
Metcon (Time)
“Task Priority Fight Gone Bad”
For Time:
3 Rounds:
-30 Wallballs (20/14)
-30 Sumo Deadlift High Pulls (75/55)
-30 Box Jumps (24/20)
-30 Push Press (75/55)
-30/20 Cal Row
**1:00 Minute Rest**
Metcon (Time)
**At Home WOD**
For Time:
-10 Single DB Hang Clean and Jerk
-50 Lateral Jump Squats
-20 Single DB Hang CJ
-50 Lateral Jump Squats
-30 Single DB Hang CJ
-50 Lateral Jump Squats
-40 Single DB Hang CJ
-50 Lateral Jump Squats
-50 Single DB Hang CJ
-50 Lateral Jump Squats
Rx Dumbbell – 50/35
Change hang CJ arm every 5 repetitions
Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell