Workout Of The Day
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Imaginary Friends”
[Teams of 3]
AMRAP 25:
-7 Power Snatches (95/65)
-20′ Plate Overhead lunges (45/25#)
-9/7 Cal Bike
-20′ Plate Overhead Walking Lunge (45/25#)
-7 Squat Snatches (95/65)
wod
CrossFit 1490 – CrossFit
Back Squat
Back Squat “12-6-3”
-12 Reps @ 91% of 10RM Back Squat
-6 Reps @ 99% of 10RM Back Squat
-3 Reps @ 106% of 10RM Back Squat
Metcon (Time)
“Butterly Effect”
3-5-10-15-10-5-3:
-Deadlifts (245/175#)
-BF Burpees
-Plate Hollow Rocks(25/10#)
wod
CrossFit 1490 – CrossFit
Free Agent (Time)
“Free Agent”
6 Rounds For Time:
-200 Meter Run
-21 Wallballs (20/14)
-15 Kettlebell Swings (53/35)
-9 Chest to Bar Pull-ups
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“Heartburn”
For Time:
-1 Mile Run
-10 Rounds of
“Bergeron Beep Test”
-7 Thrusters (75/55)
-7 Pull-ups
-7 Burpees
wod
Announcements
From Coach Tiffany……Thank you to everyone for the birthday wishes and blessings. Sorry I couldn’t thank you each individually. We are celebrating a new birthday today. Baby Boy Kuryliw was born today at 7:28 p.m. 6 lbs 10.5 oz and 19 inches long.
CrossFit 1490 – CrossFit
Metcon (Time)
3 Rounds For Time:
-1 Round of “Kelly”
-1 Round of “Helen”
**1 Round of “Kelly”:
-400 Meter Run
-30 Wallballs (20/14#)
-30 Box Jumps (24/20″)
**1 Round of “Helen”
-400 Meter Run
-21 Kettlebell Swings (53/35#)
-12 Pull-ups
wod
CrossFit 1490 – CrossFit
Clean and Jerk
On the 2:00 x 4 Sets:
-1 Low-Hang Clean Pull
-1 Low-Hang Clean High Pull
-1 Low-Hang Squat Clean
-2 Split Jerks
Set 1: 52% of 1RM Clean & Jerk
Set 2: 57% of 1RM Clean & Jerk
Set 3: 62% of 1RM Clean & Jerk
Set 4: 67% of 1RM Clean & Jerk
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
wod
CrossFit 1490 – CrossFit
Metcon (Distance)
Capacity Builder
On the 2:00 x 4 Rounds:
-7 Bar Muscle-ups
-7 Double Dumbbell Power Cleans
-Max Distance Double Dumbbell Front Rack Walking Lunge
Dumbbells: 50’s/35’s
**we are going to score how many feet you travel..5 foot increments on turf**
wod
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
-16 KB Front Rack Step Back Lunges (53/35#)
-32 DU
Then take 12 Min to establish a 1 RM
-Squat Clean Thruster