Workout Of The Day
wod
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
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
wod
CrossFit 1490 – CrossFit
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
wod
CrossFit 1490 – CrossFit
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.
wod
CrossFit 1490 – CrossFit
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)
wod
CrossFit 1490 – CrossFit
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
wod
CrossFit 1490 – CrossFit
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
wod
CrossFit 1490 – CrossFit
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
wod
CrossFit 1490 – CrossFit
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
wod
CrossFit 1490 – CrossFit
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