Workout Of The Day
wod
CrossFit 1490 – CrossFit
Metcon (Time)
partner wod
5 Sets (each partner will perform 1 set then switch)
-1 Rope Climb
-2 Power Snatches (135/95)
-3 Power Clean and Jerks (135/95)
-6 Box Jump Overs (24″/20″)
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“Junk Draw”
27-21-15-9
-SKI ERG
-Push Ups
**Rest 4 min**
27-21-15-9
-Cal Row
-Lateral Burpees over the rower
wod
Announcements
Holiday Schedule Update- we are ONLY open Monday, Tuesday and Wednesday of this week. The gym will be closed until Sunday the 26th I will be holding open gym from 9-1pm. Please take this time and relax, spend time with your family and friends!
CrossFit 1490 – CrossFit
Metcon (2 Rounds for time)
“AT HOME WOD”
2 Sets:
60-40-20
-Air Squats
30-20-10
-Push Ups
-Rest 3:00 B/T Sets-
Finish w
-60 bench dips
Warm-up (No Measure)
Cool Down
-1:00 Cat/camel
-1:00 spinal twist pose (each side)
-1:00 elevated pigeon pose (each side)
-1:00 downward dog
wod
Announcements
Holiday Schedule Update- we are ONLY open Monday, Tuesday and Wednesday of this week. The gym will be closed until Sunday the 26th I will be holding open gym from 9-1pm. Please take this time and relax, spend time with your family and friends!
CrossFit 1490 – CrossFit
Metcon (Time)
AT HOME WOD
4 rounds
-50 Double Unders/line hops
-30 Single Dumbbell Stepback Lunges (50/35)
-20 Alternating Leg V-Ups
Metcon (No Measure)
3 Sets:
-10 Dumbbell Single Arm Upright Rows (Each Side)
-10 Dumbbell Single Arm Bicep Curls (Each Side)
-1:00 Handstand Hold or Wall Sit Hold
Warm-up (No Measure)
Cool down./stretching
-2:00 Couch Stretch (Each Side)
-2:00 Child’s Pose
-1:00 scorpion pose (each side)
-1:00 wall stretch (chest opener)
-1:00 pigeon pose (each side)
wod
Announcements
Holiday Schedule Update- we are ONLY open Monday, Tuesday and Wednesday of this week. The gym will be closed until Sunday the 26th I will be holding open gym from 9-1pm. Please take this time and relax, spend time with your family and friends!
CrossFit 1490 – CrossFit
Metcon (AMRAP – Rounds and Reps)
“AT HOME WOD”
AMRAP 7 Minutes:
-20 Sit Ups
-10 Burpees
-Rest 2 Minutes-
AMRAP 7 Minutes:
-20 Jumping Air Squats
-10 Burpees
Metcon (Time)
Core Work
3 Sets:
-30 Glute Bridges
-20 V-ups
-10 Birddogs (Each Side)
Warm-up (No Measure)
Cool Down
-1:00 Cobra pose
-1:00 Couch Stretch (Each Side)
-2:00 Child’s Pose
-2:00 Frog Pose
wod
Announcements
Big Things in 2021!
1. We are leaving Wodify for SugarWOD (Im currently in the process of migrating all of your Wodify numbers over)
2. We are using a new payment system as well. Please bear with us during this time (getting everyone set up etc.)
CrossFit 1490 – CrossFit
Metcon (Time)
10 Rounds
-21 Wall Balls (20/14)
-21 GHD Sit Ups
**Partner performs a full round then switch..each partner performs 5 total rounds
wod
Announcements
Big Things in 2021!
1. We are leaving Wodify for SugarWOD (Im currently in the process of migrating all of your Wodify numbers over)
2. We are using a new payment system as well. Please bear with us during this time (getting everyone set up etc.)
CrossFit 1490 – CrossFit
Metcon (Time)
FULL SEND FRIDAY
For Time
15-10-5
-Dumbbell Thrusters (2×50/35)
30-20-10
-Chest to Bar Pull Ups
5 MINUTE CAP
**Rest 1 min**
30-20-10
-Dumbbell Thrusters (2×35/20)
15-10-5
-Bar Muscle Ups
wod
CrossFit 1490 – CrossFit
Metcon (Time)
“Gingerbread House”
-1500m Row
-100 GHD Sit Ups (split)
-70 DB snatches (70/50)
-100 Toes to bar (split)
-1500m Row