W.O.D.

07082019

Made2Live CrossFit – M2L Classes

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Squat Clean

Build to a 1 rep heavy clean for the day.
12 minute window

“Functional Fitness”

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

07062019

Made2Live CrossFit – M2L Classes

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“Nail Biter” (4 Rounds for reps)

4 Rounds:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

7/5/19

Made2Live CrossFit – M2L Classes

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Dakota Games Qualifiet 19.1a&b (AMRAP – Reps)

From 0:00-8:00

As Many Reps as Possible

4-8-12-16-20-24…..

Chest to Bar

Overhead Squat 95/65#

Burpee Over Bar

Snatch (1 rep max Snatch)

* From 8:00-16:00

07032019

Made2Live CrossFit – M2L Classes

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“Leg Work” (5 Rounds for time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

07022019

Made2Live CrossFit – M2L Classes

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Deadlift (Heavy Triple)

* 15 min to find.

“Functional Fitness”

“Sugar Daddy” (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run

“Competitive”

“Sugar Daddy” (Time)

21-15-9:

Deadlifts (225-275-315/155-185-215)

400 m Run

7/1/19

Made2Live CrossFit – M2L Classes

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“Functional Fitness”

“Fish Out of Water” (Time)

For Time:

2,000 Meter Row

Directly Into…

10 Rounds of “Heavy Chief”

1 Round of “Heavy Chief”:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats

“Competitive”

“Fish Out of Water” (Time)

For Time:

2,000 Meter Row

Directly into…

10 Rounds:

2 Power Cleans (205/145)

4 Bar-Facing Burpees

8 Alternating Pistols

06292019

Made2Live CrossFit – M2L Classes

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“Chutes & Ladders” (AMRAP – Reps)

AMRAP 15:

Buy In: 75/50 Calorie Echo Bike

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees



Up By 3’s Until Time Cap

06282019

Made2Live CrossFit – M2L Classes

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Dakota Game Qualifier 19.4 (AMRAP – Reps)

AMRAP 12:

2 Rounds

5 Ring Muscle Ups

10 Box Jump Overs 24/20″

2 Rounds

15 Toes 2 Bar

20 DB Box Step Overs 50/35#
Scale Ring Muscle Ups to Pull Ups or Jumping Pull Ups

06272019

Made2Live CrossFit – M2L Classes

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Deadlift

Athletes will have 20 minutes to build to a heavy 3 rep, 2 rep and 1 rep heavy for the day.

Deadlift

Deadlift

“Shrute Farms” (AMRAP – Rounds and Reps)

AMRAP 14:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)