W.O.D.

5/22/19

Made2Live CrossFit – CrossFit

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Weightlifting

Deadlift (4×6 (60%), 2×5 (65%))

* Set every 1:15.

* No mix, no hook. Unbroken sets as long as proper form can be maintained.

Sandbag Carry Bike Goblet Squat (Time)

For Time:

100′ Sandbag carry buy in (150/100)

–Then–

5 Rounds:

30 D/U’s

10 Goblet Squats (53/35)
* Rx+ – (200/150) on Sandbag Carry, (70/53) on Goblet Squats.

* Scaled – (100/75) on Sandbag Carry, (35/26) on Goblet Squats.

5/21/19

Made2Live CrossFit – CrossFit

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Metcon

Row Handstand Walk (Time)

For Time:

50/40 cal Row

50′ Handstand Walk
* 5 min cap. Done in “you go, I go” fashion with a partner. You will make two attempts and your slowest score goes in wodify.

* Intermediate – 25′ Handstand Walk instead of 50′. Done in at least 5′ unbroken sections.

* Scaled – (3) 45 degree Wall Walks to equal 50′ Handstand Walk.

* Pick appropriate scale so that you can stay moving. Coaches may have some other great ways to scale the Handstand Walk as well.

Strength/Accessory

Wrist Curls DB Single Leg bench Lunge (No Measure)

3 Rounds:

Max Set Forearm Curls (Palm Up, Palm Down, Thumb Up)

10 DB Single Leg Bench Lunge
* Weight on Forearm Curls should only be 2.5-5# plate. Each arm done individually while leaning over a bench. Do max set palm up 1st round, max set palm down 2nd round, and max set thumb up 3rd round.

* Choose challenging weight on Bench Lunge. DB hanging in both hands.

5/20/19

Made2Live CrossFit – CrossFit

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Weightlifting

Back Squat (6×3 @ 65%)

* 3 sec pause at bottom. Fight to keep tension in core and glutes during pause.

* Perform set every 1:45.

Metcon

Thrusters 200 m Run Knees To Elbows (Time)

3 Rounds:

15 Thrusters (115/75)

200 m Run

15 Knees to Elbows
* 10 min cap.

* Rx+ – (135/95) on Thruster.

* Scaled – (75-95/45-65) on Thruster, Knee Raises instead of Knees to Elbows.

BRING A FRIEND!

Made2Live CrossFit – CrossFit

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Metcon (Time)

For Time With a Partner:

200 Snatches @ 75/55#

*Partner Hang From Pull Up Bar

150 Wall Ball Shots 20/14#

*Partner Sandbag Hold 150/100#

100 Cal Echo Bike

*Partner Wall Sit

Note: You can only work when partner if hanging form the pull up bar, holding the sandbag and/or in the wall sit position.

5/17/19

Made2Live CrossFit – CrossFit

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Weightlifting

Hang Power Clean (5×4 @ 60%)

* Perform set every 1:30.

Metcon

Man Makers Row D/U’s (AMRAP – Rounds and Reps)

15 min AMRAP:

15/12 cal Row

10 Man Makers (50/35)

45 Double Unders
* Intermediate – (45/30) on Man Makers.

* Scaled – (30/20) on Man Makers.

5/16/19

Made2Live CrossFit – CrossFit

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Metcon

Bike Sprint Intervals (AMRAP – Reps)

8 Rounds:

:30 Bike Sprint

:15 transition time to switch with your partner

—5 min rest—
* Partner up for this one. Performed in a “you go I go” fashion. Each person will do 8 bike sprints by the end of it.

* Score is total cals of all 30 sec intervals.

400 m Sprint (Time)

For Time:

Max effort 400 m sprint
* Don’t hold anything back on this!

* Coach will have stopwatch to time you.

Midline Burnout (No Measure)

* Coaches Choice

5/15/19

Made2Live CrossFit – CrossFit

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Strength

Sled Push (Weight)

4 Rounds:

50 m Sled Push
* Done with a partner in a “you go I go” fashion.

* Choose weight but make sure it is something that can be completed in unbroken 25 m chunks. Score is the weight you perform the 4 rounds with.

Metcon

Deadlift Burpee Over Bar (AMRAP – Rounds and Reps)

8 min AMRAP:

15 Deadlifts (155/105)

9 Lateral Burpee Over Bar
* Rx+ – (185/125)

* Intermediate – (135/95)

* Scaled – (115/75)

5/14/19

Made2Live CrossFit – CrossFit

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Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
* To do this as prescribed all 100 Pull Ups must be completed to move on to the next movement and so on so forth for everything to follow.

Rx+ – Do this all with a weight vest (20/14). Just put Rx+ in comments.

Intermediate – 80 Pull Ups, 80 Push Ups, 100 Abmat Sit Ups, 100 Air Squats

Scaled – 60 Jumping Pull Ups, 60 Knee Push Ups, 100 Sit Ups, 100 Air Squats.

ROMWOD

* Coaches Choice

5/13/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (8 min EMOM)

* 4 reps each min at 60% of 1 RM Front Squat.

* Take from ground.

Metcon

Overhead Squat Bike Burpee Box Jumps Abmat Sit Ups (AMRAP – Reps)

3 Rounds:

1 min max reps OH Squat (95/65)

1 min max cal Bike

1 min max reps Burpee Box Jump Overs (24″/20″)

1 min max reps Abmat Sit Ups

1 min rest
* Happy 28th birthday Al! We have some of your favorite movements in the WOD today! Enjoy!

* Rx+ – (115/75) on OH Squat, (30″/24″) on Burpee Box Jumps.

* Scaled – (65/45) on Overhead Squats, (20″/18″) Burpee Box Step Overs to sub for Burpee Box Jump Overs.

* Score is total reps of all minutes.

M2L Power Trip

Made2Live CrossFit – CrossFit

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Metcon (4 Rounds for time)

0:00 to 10:00

60 Clean & Jerks 95/65#

10:00 to 20:00

20 Toes 2 Bar

30 HSPUs

20 Toes 2 Bar

20:00 to 30:00

50 Front Squats 95/65#

10 Rope Climbs

30 to 45:00

1 Mile Run

*Finish each section as quickly as possible. Only move onto the next section of work when the clock reaches the given time domain. If you are unable to finish before the given time domain per the section continue onto the next section.

*Score is mile run at the end