W.O.D.

11/21/18 (Test Day Holiday Challenge)

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press (Heavy 3)

10 min time cap.

Metcon

Wall Balls Ring Rows D/U’s Knee to Elbows (2 Rounds for reps)

5 min AMRAP:

5 Wall Balls (20/14)

10 Rings Rows

15 D/U’s

**4 min Rest**

5 min AMRAP:

5 Wall Balls (20/14)

10 Knee to Elbows

15 D/U’s

11/20/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Row Lunge Muscle Up Shuttle Sprint (2 Rounds for reps)

3 min AMRAP:

200 m Row

50′ Lunge

**3 min rest**

3 min AMRAP:

5 Bar Muscle Ups

150′ Shuttle Sprint
*Every 50 m on the row counts as 1 rep.

*Every 5′ on Lunge and Shuttle Sprint count as 1 rep.

Metcon

Abmat Situps Planks Suitcases (No Measure)

**Choose 1 of 3 options**

1) 100 Abmat Situps

2) Accumulate 5 min total plank

3) 100 Suitcases

11/17/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Front Squat Row Abmat Sit-up Push Jerk Burpees (Time)

3 Rnds:

25 Front Squats (135/95)

25 Burpees

25 cal Row

25 Push Jerk (135/95)

25 Abmat Sit-ups
25 min time cap.

11/16/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Bike D/U’s (4 Rounds for reps)

4 Rnds:

2 min

20/15 Bike Sprint

Max D/U’s

1:30 rest
*This is an all out sprint for the 2 min.

* Score is total number of D/U’s.

Metcon

Plate squats Cossacks Squat Calf Raises (No Measure)

3 Rnds:

10 Plate Squats

10 Cossacks Squat

25 Calf Raises
*hold 10 # plate out in front for Plate Squats.

* Do calf raises on 45 # plate.

11/15/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Box Jump Overs Back Rack Lunge Deadlift (AMRAP – Rounds and Reps)

18 min E3OM:

10 Box Jump Overs (24/20)

10 Back Rack Lunge (115/75)

10 Deadlifts (115/75)
*Back rack lunge is in place.

* if you fall behind it turns into an 18 min AMRAP.

11/14/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Bike Thruster Burpee Over Bar Abmat Sit-ups (Time)

30/22 cal Bike Buy In

4 Rnds:

5 Thrusters (135/95)

10 T2B

15 Burpee Over Bar

30/22 cal Bike Cash Out

Metcon

Mountain Climbers Russian Twists (No Measure)

3 Rnds:

30 Mountain Climbers w/ rings

30 Russian Twists

11/13/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Power Clean Hang Clean Split Jerk Complex (((1 PC+ 2 HC+ 1 SJ)x2)x6)

Barbell Complex (60% of 1 RM Power Clean)
*Every 1:30 perform 2 reps of the complex. 6 sets total.

* You may let go of bar between reps of complex

Metcon

Row DB Power Cleans (Time)

3 Rnds:

500 m Row

20 DB Power cleans (50/35)
9 min time cap.

11/12/18

Made2Live CrossFit – CrossFit

View Public Whiteboard

Metcon

Negative pull ups (No Measure)

3 Rnds:

10 Negative pull ups

:45 s rest
*at least 5-7 s descent.

* maintain steady descent, even through those weak spots.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats