New Year WOD!

Made2Live CrossFit – CrossFit

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Metcon

New Year WOD (AMRAP – Rounds and Reps)

20:19 AMRAP:

20 cal Bike

19 Abmat Sit-ups

20 D/U’s

19 Box Jumps (24/20)

Metcon

Hollow Rock Arch Rock Fonda’s (No Measure)

3 Rnds:

:30 Hollow Rock

:30 Arch Rock

15 Fonda’s/side

12/31/18

Made2Live CrossFit – CrossFit

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Weightlifting

Overhead Squat (10 min EMOM)

*4 reps at 65% of 1 RM OH Squat

Metcon

Hang Clean Shoulder to Overhead Sumo Deadlift High Pull (Time)

4 Rnds:

15 Hang Cleans (95/65)

15 Shoulder to Overhead (95/65)

15 Sumo Deadlift High Pull (95/65)

12/28/18 (Test Day Holiday Challenge)

Made2Live CrossFit – CrossFit

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Weightlifting

Shoulder Press (Heavy 3)

*10 min time cap

Metcon

Wall Balls Ring Rows D/U’s Knee to Elbows (2 Rounds for reps)

5 min AMRAP:

5 Wall Balls (20/14)

10 Rings Rows

15 D/U’s

**4 min Rest**

5 min AMRAP:

5 Wall Balls (20/14)

10 Knee to Elbows

15 D/U’s

12/27/18

Made2Live CrossFit – CrossFit

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Metcon

Row Lunge Push Ups (AMRAP – Rounds and Reps)

12 min AMRAP:

20 cal Row

75′ Lunge

20 Push Ups
*Every 5′ on lunge equals 1 rep.

Metcon

3-way Biceps Plank (No Measure)

3 Rnds:

10, 3-way Biceps (Zotts, Strict, Hammer)

1 min Plank
*10 reps on each type of curl each rnd.

12/24/18

Made2Live CrossFit – CrossFit

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Metcon

Rope Climbs Burpee Box Jump Overs Abmat Sit-ups (Time)

4 Rnds:

3 Rope Climbs

12 Burpee Box Jump Overs

20 Abmat Sit-ups

Metcon

3-Way Shoulders Negatives (No Measure)

3 Rnds:

10 3-way Shoulders (front, side, fly)

10 Negative (5-7 s descent)
*10 front, 10 side, and 10 fly each rnd.

*use band on negatives if you can’t keep descent slow enough.

12/22/18

Made2Live CrossFit – CrossFit

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Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
* women’s weight on thrusters and deadlifts is 95 and 165

*rx weight for KB swings will be 53/35 instead of 70/53

* KB swings are overhead

*35 min time cap

12/21/18

Made2Live CrossFit – CrossFit

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Weightlifting

DB Clean & Jerk

8 min EMOM:

6 DB Clean & Jerks (50/35)
* whatever weight you go at seek to do unbroken sets

*Keep that form clean. Even under fatigue.

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

12/20/18

Made2Live CrossFit – CrossFit

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Metcon

Death by Burpee to Plate Sprint (AMRAP – Reps)

Death By:

1 Burpee to Plate Sprint/min

Recovery

Deep Stretching (No Measure)

Pigeon (2:00/side)

Saddle (2:00)

Twisted Cross (1:00/side)

Banded Ankle on box (2:00/side)