Workout Of The Day
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Snatch Balance (5×3)
EMOM5
perform 3 snatch balances.
Snatch (6×3)
on the 2:00 work up to a heavy 3 position snatch squat
1.snatch from high hang
2.snatch from mid thigh
3.snatch from floor
Metcon (Time)
3 Rounds of
-5 Squat Snatches (115/75#) or (155/105#)
-Row (25/18)
-12 Burpees over the Rower
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Hang Clean (1×3)
on the 1:30 x 5 sets
perform
-1 Pausing Hang Power Clean
-1 Hang Power Clean
-1 Power Clean
Metcon (AMRAP – Reps)
Gymnastics Ladder
*7 Min ascending ladder*
-3 Strict HSPU
-15 Ab Mats
-6 SHSPU
-15 Ab Mats
-9 SHSPU
-15 Ab Mats
-12 SHSPU
……
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Back Squat
Take 10 Min to build to a heavy 5RM
Overhead Squat (1×5)
on the 1:00 x 4 sets
40-65% of your 1RM
Metcon (AMRAP – Rounds and Reps)
“Pins and Needles”
12 min AMRAP
-5 Strict Pull ups
-10 Overhead Squats (95/65#)
-15 Deadlifts (95/65#)
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Metcon (Time)
For Time
-21 Deadlifts (185/135#)
-21 Wall Balls (20/14#) or (30/20#)
-15 Deadlifts (225/175#)
-15 Wall Balls
-9 Deadlifts (275/205#)
-9 Wall Balls
Metcon (Time)
(bonus)
3 Rounds of
-20 Ring Dips
-35 GHD sit ups
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Metcon (Time)
Buy In:
-35 KB Swings (53/35#)
3 Rounds
-20 DB box step ups
-20 DB Push Presses (50/30#)
-20 Hollow Rocks
Cash Out with
-300′ KB Farmers Walk
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Front Squat
On the 1:00x 9 sets
on the 0: 1 Front Squat @81%
on the 1: 1 Front Squat @84%
on the 2: 1 Front Squat @87%
on the 3: 1 Front Squat @84%
on the 4: 1 Front Squat @87%
on the 5: 1 Front Squat @90%
on the 6: 1 Front Squat @87%
on the 7: 1 Front Squat@90%
on the 8: 1 Front Squat @93%
Metcon (Time)
3 Rounds of
-7 Power Snatches (75/55#)
-7 Toes 2 Bar
-7 Box Jumps (24/20″)
**rest 2 Min**
3 Rounds of
-7 Power Snatches (95/75#)
-7 Toes 2 Bar
-7 Box Jumps
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Front Rack Lunge
on the 1:30 x 4 sets.
-perform 10 front rack step back lunges
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
-25 DU
-10 Pull Ups
-5 Burpees
Metcon (No Measure)
“Body Armor”
2 Rounds
-12 DB Bench Presses
-15 Banded Pull Aparts
-12 DB Hammer Curls
-20 Banded Tricep extensions
wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Gymnasty
Minutes 0-5
-5 Tempo Negative HSPU
-10 Strict Toes to Bar
Minutes 5-10
-3 Wall Walks
-3 Gymnastics Complexes:
*1 strict c2b pull up
*1 strict pull up
*1 kipping pull up
*1 c2b pull up
*1 bar MU
Metcon (Weight)
“So your saying theres a chance?”
With a running clock for 8 min
-3 Deadlifts
-1 Hang Power Clean
-2 Front Squats
**score max load**
Wod
Announcements
-Our 1 year anniversary is on Feb. 1 at 930-12. Please come out and celebrate 12 months of fitness and community!
-Make sure you fill out your personal and fitness goals on the blank kettlebells on the bar. It’s how we stay focused and encourage each other in the year 2020!!
CrossFit 1490 – CrossFit
Back Squat
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 2 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
Clean and Jerk
Power Clean and Jerk
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
Metcon (Time)
“Sprinter”
-100m Row
-10 Push ups
-200m Row
-15 Push ups
-300m Row
-20 Push ups
-400m Row
-25 Push ups
-500m Row
-30 Push ups