12/11/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Rope Climb

*We will have 12 min to work on Rope Climb technique.

Metcon

Partner WOD: Bike Abmat Sit Ups Box Jumps (AMRAP – Rounds and Reps)

With a teammate:

15 min AMRAP:

30/25 cal Bike

30 Abmat Situps

20 Box Jumps (30/24)
*Split up work however you’d like.

*Only one person can be working at a time.

12/10/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Snatch (1 RM)

*15 min to find

Metcon

Back Squat KB Swings (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Back Squat (135/95)

30-27-24-21-18-15-12-9-6-3

KB Swings (53/35)

12/8/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

12/7/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Row (Time)

For time:

3000 m Row

Recovery

Stretch & Roll (No Measure)

Banded Ankle (2:00/side)

-can use box to increase stretch

Lizard (2:00/side)

Twisted Cross (1:00/side)

Saddle (2:00)

Roll key areas of tightness. Coach will also educate on rolling tough areas.
* Place value on this section of the programming. Proper position equals power.

12/6/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Pull-ups (Max Reps)

*5 min to get as many strict Pull Ups as possible.

Metcon

Toes to Bar Push Ups Sumo Deadlift High Pull Burpee Box Jumps (AMRAP – Reps)

12 min AMRAP:

40 T2B

30 Push Ups

20 SDHP (75/55)

10 Burpee Box Jumps (24/20)

12/5/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Clean (1 RM)

*12 min to find

Metcon

Thrusters Legless Rope Climbs (Time)

For Time:

27 cal Bike

1 Legless Rope Climb

21 cal Bike

2 Legless Rope Climb

15 cal Bike

2 Legless Rope Climbs

9 cal Bike

1 Legless Rope Climb

12/4/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (6×4 (80%), 2X3 (90%))

*Set every 1:15

*Have both 80% and 90% weight increments ready at start

Metcon

Push Press D/U’s Front Rack Lunge (2 Rounds for reps)

4 min AMRAP:

10 Push Press (115/75)

40 D/U’s

**3 min rest**

4 min AMRAP:

10 Front Rack Lunge (115/75)

40 D/U’s
*Push Press means no Push Jerking or Split Jerking.

*RX+ is 135/95 for all barbell movements

12/3/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Handstand work

We will take about 15 min to work on handstands and any progressions to help us get into a handstand hold.

Metcon

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

12/1/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

11/30/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Front Squat (10 min EMOM)

8 Front Squats

*65% of max Front Squat

Metcon

Push Press Wall Balls Hang Cleans (AMRAP – Rounds and Reps)

12 min AMRAP:

21 Wallballs (20/14)

50’ OH Carry (53/35)

21 KB Swings (53/35)
*Switch arms every round on OH Carry.

*Every 5’ equals 1 rep on OH Carry.