W.O.D.

12/4/18

Made2Live CrossFit – CrossFit

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Weightlifting

Deadlift (6×4 (80%), 2X3 (90%))

*Set every 1:15

*Have both 80% and 90% weight increments ready at start

Metcon

Push Press D/U’s Front Rack Lunge (2 Rounds for reps)

4 min AMRAP:

10 Push Press (115/75)

40 D/U’s

**3 min rest**

4 min AMRAP:

10 Front Rack Lunge (115/75)

40 D/U’s
*Push Press means no Push Jerking or Split Jerking.

*RX+ is 135/95 for all barbell movements

12/3/18

Made2Live CrossFit – CrossFit

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Gymnastics

Handstand work

We will take about 15 min to work on handstands and any progressions to help us get into a handstand hold.

Metcon

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

12/1/18

Made2Live CrossFit – CrossFit

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Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

11/30/18

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 min EMOM)

8 Front Squats

*65% of max Front Squat

Metcon

Push Press Wall Balls Hang Cleans (AMRAP – Rounds and Reps)

12 min AMRAP:

21 Wallballs (20/14)

50’ OH Carry (53/35)

21 KB Swings (53/35)
*Switch arms every round on OH Carry.

*Every 5’ equals 1 rep on OH Carry.

11/29/18

Made2Live CrossFit – CrossFit

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Metcon

Bike (8 Rounds for reps)

8 Rnds:

:45 s Bike

90 s rest

Metcon

Shoulders Back Rack Box Lunge (No Measure)

3 Rnds:

10-3 way shoulders ( front, side, fly)

10 Back Rack Box Lunge

11/28/18

Made2Live CrossFit – CrossFit

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Metcon

Row Burpee Over Rower Deadlifts Abmat Sit-ups (Time)

For time:

10 cal Row

10 Burpee Over Rower

10 Deadlifts (225/155)

10 Abmat Sit-ups
*5 min cap

*Partner count

* Must make two attempts at this workout. Worst score goes in wodify.

* Rest as needed between attempts within reason.

Metcon

Hollow Hold Arch Hold Glute Bridge (No Measure)

3 Rnds:

:30 Hollow Hold

:30 Arch Hold

10 Glute Bridge (w/ barbell)

11/27/18

Made2Live CrossFit – CrossFit

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Weightlifting

Clean and Jerk (8 min EMOM)

*3 Clean & Jerks every min.

*65% of max Clean & Jerk

Metcon

Devil Press Air Squats (Time)

3 Rnds:

10 Devil Press

25 Air Squats

11/26/18

Made2Live CrossFit – CrossFit

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Metcon

Ring Push Ups (AMRAP – Reps)

5 min max Ring Push Ups

Metcon

HS Walk Rope Climbs Bike (Time)

4 Rnds:

50′ Handstand Walk

2 Rope Climbs

20/15 cal Bike
*Every 5′ counts as 1 rep on Handstand Walk.

Thanksgiving WOD/Party!

Made2Live CrossFit – CrossFit

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Metcon

The Turkey Buster (Time)

With a Teammate:

250 m Row

100 D/U’s or 300 S/U’s

250 m Row

100 Abmat Situps

250 m Row

100 Pull Ups

250 m Row

100 Wall Balls (20/14)

250 m Row

100 DB Snatches (50/35)

250 m Row

100 KB Swings (53/35)

250 m Row

100 Flutter kicks

250 m Row

100 Ring T2B
*While partner A is rowing partner B must be in a front rack hold (135/95). Alternate who rows each set.

*On the 100 rep sets break up with partner however you want. Only 1 person working at a time.

*On Flutter Kicks each kick counts as 1 rep. Feet must stay off the ground.

*If you are bringing people who are new to CrossFit please have them come at least 20 min early so that we can have them complete the waiver and do some skills work with them before the start of class.

*It’s gonna be a fun day everyone!! Bring pie!

11/23/18

Made2Live CrossFit – CrossFit

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Metcon

Bike OH Squat Burpee Box Jump (Time)

75/60 cal Bike

15 OH Squats (95/65)

10 Burpee Box Jumps (24/20)

13 OH Squats

10 Burpee Box Jumps

11 OH Squats

10 Burpee Box Jumps

9 OH Squats

10 Burpee Box Jumps

7 OH Squats

10 Burpee Box Jumps

5 OH Squats

10 Burpee Box Jumps

3 OH Squats

10 Burpee Box Jumps

1 OH Squats

10 Burpee Box Jumps
30 min time cap.