W.O.D.

03172020

Made2Live CrossFit – At Home Programming

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Warm-up

Warm-up (No Measure)

Tabata:

Jumping Jacks

Mountain Climbers

*4 Rounds Alternate Between the Two Movements

Metcon

“7 Minutes of Fun” (AMRAP – Reps)

7 Minute AMRAP:

Burpees

Recovery

Metcon (No Measure)

2:00 Couch Stretch /side

1:00 Pec Stretch /side

1 Hour Nap

03162020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

3:00 Row

*Sprint Last :10 of each minute

-then-

3 Rounds

5 Wall Squats

10 Hollow Body Rocks

-then-

PVC/Barbell Warm Up

Metcon

“Spice Girl” (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)

Recovery

Home WOD

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

3 Sit Ups

3 Push Ups

3 Air Squats

*Add 1 rep to each movement every round

03022020

Made2Live CrossFit – M2L Power Hour

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Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

30/20 Calorie Row

50 Dumbbell Thrusters (35/20#)

100 Mountain Climbers

03142020

Made2Live CrossFit – M2L Power Hour

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Metcon (AMRAP – Reps)

30 Minute Max Calorie Row

Every 3 Minutes on the Minute (including 0:00):

3 Strict Pull-Ups

6 Dumbbell Thrusters

12 Dumbbell Front Squats

*2 DBs 35/20#

03142020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

Coach led game

Metcon

“GooDTime” (Time)

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Recovery

03132020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

Tabata (:20 on/:10 off):

4 Rounds of Rowing

4 Rounds of Med Ball Cleans

Metcon

“Power Wash” (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)
Score is the slowest of the two rounds

Recovery

03/12/2020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

Coach led game

Metcon

“Vertigo” (AMRAP – Reps)

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time

Iron Body Protocol

Metcon (No Measure)

50 Turkish Get Ups

53/35# Kettlebells

03112020

Made2Live CrossFit – M2L Classes

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Warm-up

Warm-up (No Measure)

5 Minute AMRAP:

5 Inch Worm Push Ups

3-5 Strict Pull Ups

10 Goblet Squats

– then –

20 Barbell Thrusters

Metcon

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

On the Minute For as Long as Possible:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure

Recovery