W.O.D.

2/11/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 RM)

*3rd week.

*Add 5# to 10 rep weight from last week.

*13 min cap.

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

2/9/18

Made2Live CrossFit – CrossFit

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Metcon

In teams of 2: (AMRAP – Rounds and Reps)

36 min AMRAP:

30 cal Bike

24 Deadlifts (225/155)

18 Toes to Bar
*You and your partner can break up reps however you’d like.

2/8/19

Made2Live CrossFit – CrossFit

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Weightlifting

Snatch Complex (Establish 1 RM for complex)

1 Power Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
* 15 min cap.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

2/7/19

Made2Live CrossFit – CrossFit

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Metcon

Legless Rope Climbs Row Burpees (Time)

5 Rounds:

2 Legless Rope Climbs

22 Cal Row

22 Burpees

ROMWOD

*13 min routine

2/6/18

Made2Live CrossFit – CrossFit

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Weightlifting

Bench Press (Establish 1 RM)

*You will have 10 min to find your 1 RM Bench Press.

Metcon

Box Jumps Push Ups D/U’s Overhead Plate Lunge (AMRAP – Rounds and Reps)

9 min AMRAP:

10 Box Jumps (30″/24″)

20 Push Ups

30 D/U’s

50′ OH Plate Lunge (45#/25#)

Metcon

V-Ups (No Measure)

Burnout:

100 V-Ups
*Scale Suitcases for V-Ups if necessary.

*Not for time. We are doing this for core strength not speed, so perform movement correctly.

2/5/19

Made2Live CrossFit – CrossFit

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Weightlifting

Front Squat (10 RM (week 2))

*13 min cap.

*Add 5# onto 10 rep max each week.

Metcon

KB Swings Bike (Time)

3 Rounds:

30 Russian KB Swings (53#/35#)

20/15 cal Bike
*6 min time cap. Push your pace.

Weightlifting

Sandbag Hold (Time)

Hold a Sandbag for as long as you can (150#/100#)
*Score is total time held.

*Has to be held in front of body.

2/4/19

Made2Live CrossFit – CrossFit

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Metcon

Jumping Air Squats Ring Muscle Ups Abmat Sit Ups (AMRAP – Rounds and Reps)

13 min AMRAP:

20 Jumping Air Squats

5 Ring Muscle Ups

20 Abmat Sit Ups

20 Jumping Air Squats

7 Ring Muscle Ups

20 Abmat Sit Ups

20 Jumping Air Squats

9 Ring Muscle Ups

20 Abmat Sit Ups

. . .

. . .

. . .
*Ring Muscle Ups increase by 2 each round. Everything else stays the same.

*Feet must leave the ground on the Jumping Air Squat.

ROMWOD

*14 min routine

2/2/19

Made2Live CrossFit – CrossFit

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Metcon

Double DT (Time)

10 Rounds:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

1/31/19

Made2Live CrossFit – CrossFit

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Weightlifting

Power Snatch (65% (3×3), 70% (2×3), 75% (1×2))

*Perform set every 1:15

*Percentages are based off of 1 RM Snatch.

Metcon

Burpee Box Jumps OH Squat (Time)

21-15-9

Burpee Box Jumps (30″/24″)

OH Squats (115#/75#)

Row (cal)