W.O.D.

91518

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

91418

Made2Live CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

-10 plate jumps (10# plate)

-10 banded pull aparts (down, side, up)

-10 banded good mornings

Powerlifting

Deadlift (3-3-3-3-3)

5 sets to find your challenging 3

Metcon

Lucy (Time)

For time:

-30 D/U’s

-30 Cal Bike

-30 American KB Swings (53/35)

-30 Thrusters (95/65)

-30 1 Arm DB Snatch (50/35)

91218

Made2Live CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

-500 m row

-Banded OH (45s/arm)

-25 Banded OH Squat

-Ankle stretch

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

91118

Made2Live CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

-1/2 mile bike

-Lizard stretch (2 min ea. leg)

-Sling shot (shuffle and c-walk)

Weightlifting

10 min EMOM

-24′ front rack walking lunge

Metcon

Metcon (Time)

4 Rounds For Time:

-12 DB Front Squats (50/35)

-12 Pull Ups

-12 Push Press (115/75)