Workout Of The Day

wod

CrossFit 1490 – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

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