23 Jan 21

Metcon (AMRAP – Rounds and Reps) AMRAP30 Partner WOD, share reps fairly evenly 50 Cal Row (40/30 Cal AB or Ski Erg) 40 Wall Balls (20,14) 30 Front Squats (115,75) 20 Burpees 10 Hang Power Snatches

22 Jan 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups 10 min time cap You may sub a machine for the run…brrrr lol Back Squat (20RM Back Squat) Start at 50% 1RM if you have never done this – add[…]

21 Jan 21

Row-ling (AMRAP – Reps) 10 Rounds of: 100M Row If you land on 100M, give your opponent 3 Burpees (and 3 points) If you land above 100M, give yourself 1 Burpee (and 1 point) for each meter over 100…104M = 4 Burpees/ Points If you land under 100M, give yourself 2 Burpees (and 2 points)[…]

20 Jan 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up 🙂 Metcon (Time) 15 min time cap 4 RFT 100 DUs 20 OHS (115,80) 100 DUs 20 Snatches (115,80) Kipping Pull Ups (How many full ROM Kip’g PUs can U string together?) “Review Pull Up w/out band – Hollow position (further behind bar than Superman is infront)[…]

19 Jan 21

Metcon (AMRAP – Rounds and Reps) AMRAP10 4 Burpees 6 Cals AB 8 Lunges 10 Squat Jumps Metcon (Time) 20 min time cap 3 RFT 20 Cals AB 21 DB Snatches 12 DB Thrusters Use a single DB on the snatches and a pair for the thrusters, should be heavy-ish Split Jerk (2RM Split Jerk)

18 Jan 21

Metcon (AMRAP – Reps) EMOM8 1. I/O 2. ME RFRS or DUs 3. F/B 4. ME RFRS or DUs 5. Slolam 6. ME RFRS or DUs 7. Choice I/O or F/B or Slolam 8. ME RFRS or DUs Metcon (Time) 12 min time cap 3RFT 32 Cals on Rower 32 Pull Ups + T2B (so[…]

16 Jan 21

Metcon (Time) AMRAP30 Teams of 2 One person works at a time Everything can be shared 1000M Row 100 V-Ups or T2B 500M Row 100 Power Cleans (135,95) 1000M Row 100 Burpee Bar Hops 500M Row 100 Goblet Squats (53,35) 1000M Row * 500M Row = 25/20 Cals AB or Ski Erg 1000M Row =[…]

15 Jan 21

Metcon (AMRAP – Reps) Coach Mike’s Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP10 200M Run 10 1-arm OH Lunge (50,35) 10 Wtd Step Ups (50,35) Split Jerk (2RM Split Jerk)

14 Jan 21

Metcon (AMRAP – Reps) EMOM5 Full SPRINT for 10 secs; Recover at 45+ RPMs At 5 mins, switch AMRAP5 10 FS w/ BB (ELBOWS UP) 5 Burpees 5 V-Up Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw[…]

12 Jan 21

Metcon (AMRAP – Reps) 10-12 min warm up 1000M Row (Review technique) + Coach Mike’s Warm Up Switch at 5 min mark Metcon (Time) 14 min time cap 4RFT 50 DUs 10 Cleans (125,85) 50 DUs 10 BMUs* (Rx+) * BMU (Rx+) = C2BPU + Ring Dip (Rx) = PU + Push Up (Scaled) Back[…]