1/5/19

Made2Live CrossFit – CrossFit

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Metcon

D/U’s Bike Deadlift T2B Squat Cleans (AMRAP – Rounds and Reps)

40 min AMRAP in teams of 2:

300 D/U’s

50 cal Bike

40 Deadlifts 205/135

30 T2B

10 Squat Cleans (205/135)
*1 person working at a time

1/4/18

Made2Live CrossFit – CrossFit

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Gymnastics

Handstand work

We will take about 10 min to work on handstands and any progressions to help us get into a handstand hold.

Metcon

Wall Walks Pistols Bear Crawl (AMRAP – Rounds and Reps)

12 min AMRAP:

3 Wall Walks

10 Pistols

50’ Bear Crawl
* Every 5’ is a rep on Bear Crawl

*Use any extra time at the end of class for recovery/mobility work

01/03/19

Made2Live CrossFit – CrossFit

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Weightlifting

Split Jerk (1 RM)

*12 min to find

Metcon

Man Makers Bike (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Man Makers (50/35)

15 Cal Bike

20 Wall Balls(20/14)

01/02/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Rack Lunge (2×4 (50%), 2×4 (55%), 2×4 (60%))

*set every 1:30

*Lunge in place

*percentages are based off of 1 RM Front Squat

Metcon

Goblet Squats Chest to Bar Pull Ups (Time)

For Time:

27-21-15-9

Goblet Squats (53/35)

C2B Pull Ups

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.