W.O.D.

11122019

Made2Live CrossFit – M2L Classes

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“Piggy Back” (Time)

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

ROMWOD

11112019

Made2Live CrossFit – M2L Classes

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“Jack” (AMRAP – Reps)

AMRAP 20:

10 Push Press (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

ROMWOD

11092019

Made2Live CrossFit – M2L Classes

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“Bermuda Triangle” (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

100m Sandbag Carry 100/50#

7 Burpees

7 Deadlifts 205#
Next athlete starts when an athlete finishes carry

11082019

Made2Live CrossFit – M2L Classes

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Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

11062019

Made2Live CrossFit – M2L Classes

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“My Fitness Pals” (AMRAP – Reps)

Teams of 3

5 Rounds

Minute 1: 50 Double Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Bike

Minute 4: Rest

*Score is Total Bike Calories
Score is total bike calories

Iron Body Protocol

Metcon (No Measure)

10 Weighted Barbell Goodmornings

10 Lateral Box Step Ups

:20-:30 Single Arm Plank (Not a Side Plank)

X3-4

11052019

Made2Live CrossFit – M2L Classes

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Power Snatch (EMOM x 12)

3 reps every minute increasing in weight. Record final weight.

“High Noon” (AMRAP – Rounds and Reps)

AMRAP 12:

12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups

11042019

Made2Live CrossFit – M2L Classes

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Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

“Open Concept” (2 Rounds for reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

11022019

Made2Live CrossFit – M2L Classes

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Tip Toe (Time)

For Time:

250 Meter Row, 21 Toes to Bar, 21 Burpees

250 Meter Row, 18 Toes to Bar, 18 Burpees

250 Meter Row, 15 Toes to Bar, 15 Burpees

250 Meter Row, 12 Toes to Bar, 12 Burpees

250 Meter Row, 9 Toes to Bar, 9 Burpees

250 Meter Row, 6 Toes to Bar, 6 Burpees

250 Meter Row, 3 Toes to Bar, 3 Burpees

11012019

Made2Live CrossFit – M2L Classes

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Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes