W.O.D.

01222020

Made2Live CrossFit – M2L Classes

View Public Whiteboard

ROMWOD

“Opening Day” (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

01212020

Made2Live CrossFit – M2L Power Hour

View Public Whiteboard

Metcon (No Measure)

:45 Max Ring Rows

:45 Max Ring Push Ups

–:90 Rest–

X4

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50’ Bear Crawl

20 Alt. Cross Body V-Ups

10 Break Dancers

01212020

Made2Live CrossFit – M2L Classes

View Public Whiteboard

“Tri Sprint Intervals” (Time)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Echo Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

01132020

Made2Live CrossFit – M2L Power Hour

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

10 Double KB Sumo Deadlift

15 Single American KB Swings

30 Box Step Ups 24/20″

53/35#

01202020

Made2Live CrossFit – M2L Classes

View Public Whiteboard

Back Squat (Heavy set of 3)

12 Minutes to build to todays heavy set

“Dumbledore” (Time)

For Time:

50/35 Calorie Echo Bike

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50/35 Calorie Echo Bike

01182020

Made2Live CrossFit – M2L Power Hour

View Public Whiteboard

Metcon (Calories)

30:00 Max Cal Bike

E3MOM: (Including 0:00)

12 Deadlift

9 Hang Clean

6 Shoulder to Overhead

w/ 2 dumbbells 35/20#

01182020

Made2Live CrossFit – M2L Classes

View Public Whiteboard

“Lethal Weapon” (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief”

200 Meter Run

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

_______________________

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats
Sub 250m Row for Run

Score is completed rounds + reps of “The Chief”

01172020

Made2Live CrossFit – M2L Classes

View Public Whiteboard

“Blue Steel” (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Echo Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Echo Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

01162020

Made2Live CrossFit – M2L Classes

View Public Whiteboard

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Iron Body Protocol

Metcon (No Measure)

Max Sandbag Hold (Bear Hug)

Max Bent Over Barbell Rows (95/65#)

-1:00 rest-

X4
If you exceed 2:00 on the sandbag hold, terminate and next round go heavier.