Workout Of The Day

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CrossFit 1490 – CrossFit

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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

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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

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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

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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

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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

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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

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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

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Metcon (Time)

“Gingerbread House”

-1500m Row

-100 GHD Sit Ups (split)

-70 DB snatches (70/50)

-100 Toes to bar (split)

-1500m Row

Get Your Sweat On