Workout Of The Day

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Announcements

#1- Are you sore, stiff, or lacking mobility? We are now offering a class called Supple Sunday. Its a stretching, mobility, recovery class every Sunday at 9-10AM
#2. Suns out, Guns out Partner Competition is June 26th don’t forget to sign up!

CrossFit 1490 – CrossFit

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Metcon (Time)

Masters Fitness Collective Online Qualifier #1

For Time

-1000m Row

-50 Wall Balls (20/14#)

-25 Rower Facing Burpees

Metcon (No Measure)

For Quality

-30 T2B

-30 GHD sit ups

-30 Cal SKI ERG

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CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Team Work”- partner

20 min AMRAP

-30 Power Cleans (135/95)

-30 Pull Ups

-30 Push Jerks

-30 Toes 2 Bar

-30 Deadlifts

-30 Handstand Push ups

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CrossFit 1490 – CrossFit

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Deadlift

Deadlift:

4×4 (Building)

**Rest 60-90 seconds between sets**

Back Rack Lunge

Back Rack lunge:

4×8 – 4 per side

**Rest :90 between sets**

Build to a heavy set.

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CrossFit 1490 – CrossFit

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Metcon (4 Rounds for time)

“Fugazi”

4 Sets (1 Set every 5 Minutes)

-18 Chest to Bar Pull Ups

-12 Box Jumps (24″/20″)

-8 Thrusters (115/80)

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CrossFit 1490 – CrossFit

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Metcon (Time)

“Mount Rushmore”-partner

Buy In

-100/80 Cal Bike

80-60-40

-Wall Balls (30/20)

-Toes to Bar

$Cash Out$

-100/80 Cal Bike

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CrossFit 1490 – CrossFit

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Front Squat

Back squat + Front squat:

(5+1) x 5 sets.

**Rest 60-90 secs between sets**

build to a heavy set

Deadlift

Deadlift:

5×5 (Building)

**Rest 60-90 seconds between sets**

*The Deadlifts should be heavy**

*perform 5 single leg Kettlebell deadlifts (each side) (moderate to heavy) in between sets

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CrossFit 1490 – CrossFit

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Metcon (Time)

30-20-10

-Dumbbell Snatches (50/35#)

-Burpee Box Jump Over (24″/20″)

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here

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CrossFit 1490 – CrossFit

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Metcon (Time)

“Pink Ranger”

For Time:

1-2-3-4-5-6-7-8-9-10

Squat Cleans (185/125)

10-9-8-7-6-5-4-3-2-1

Muscle Ups

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CrossFit 1490 – CrossFit

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Bench Press

Bench Press:

5 sets

-5 Reps build to a heavy 5

super set with Bent over rows

Bent Over Row

Bent Over Row:

5 Sets

-8 Bent over rows

Get Your Sweat On