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Wednesday

CrossFit 190 – WOD

Warm-up

2x:

High Knees 10m

10 Push ups

15 Jumping Jacks

8 Spiderman

15 Air Squats

12 Good mornings w/odd object

10 Toy Soldiers

10 Sit-ups

WOD

Metcon (Time)

For time:

“Annie”

50-40-30-20-10

DU’s (penguins/double taps)

Sit-ups

Straight into:

5-10-15-20-25

KB/ Odd object swings

Air Squat Jumps

Tuesday

CrossFit 190 – WOD

Warm-up

200m Run

2x

10 Lunge with a twist

5 Inch Worms

10 Air Squats

10 Toy Soldiers

5 Burpees

WOD

Metcon (Time)

5 RFT:

400m Run

30 Goblet/odd object thrusters

20 OH Static or walking lunges

Monday

CrossFit 190 – WOD

Warm-up

2x

15 High knees down and back

15 Air Squats

15 Sit-ups

8 Side Lunge

10 Push ups

6 Spiderman in place

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object”/DB/ KB Clean and Press

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”
40 DU’s if you have a rope and can do them instead of hops over

Sunday

CrossFit 190 – WOD

Warm-up

400m Run (2-2.5 mins)

10 x Tommy

16 toy soldiers

6 Spiderman

10 crows

Calf stretch against wall or door post for 1 min each side

WOD

Metcon (No Measure)

Sunday Runday

400m Sprint

2 min rest

2 sets of:

300m Sprint

1.5 min rest

4 sets of :

200m Sprint

1 min rest

8 sets of:

100m Sprint

:30 rest

Rest 5 mins

Metcon (No Measure)

3 Rds

2 min KB/DB/odd object swings

2 min plank hold

2 min Back Rack lunge

2 min push press

2 min sit-ups

Saturday

CrossFit 190 – WOD

Warm-up

400m Run

2x

5 Burpees

8 Cossack Squats(side to side)

4 Inch Worms

12 Air Squats

10 Push ups

10 Toy Soldiers

6 Spidermans

WOD

Metcon (AMRAP – Reps)

2 Rds

Tabata (8 rds each)

20 secs on/10 secs off

– Odd Object SDHP(50# or more)

– Push Ups

– Sprint (run for :20/walk or jog for :10

– Air Squats

*do Push ups, run, squats with weighted vest or backpack if possible

* complete all 8 intervals of each movement before moving to next.
Keep track of lowest number achieved as score for each movement(except runs)

This will deter sandbagging

Friday

CrossFit 190 – WOD

Warm-up

2x

15 Jumping Jacks

4x Tommy

12 db snatches/odd object g2o

5 burpees

10 Sit-ups

8 spiderman

*g2o=ground to overhead 2 hands(one if you can lighten up odd object and safely snatch)

WOD

Metcon (Time)

3 Rds for time:

400m Run

30 DB Snatch/odd object g2o

20 Goblet Squats

100ft Bear Crawl

20 Goblet Squats

60 DU’s /penguins(double taps)

*for bear crawl measurement

16-20 long steps out, Mark it, crawl there and back.

(16 for tall people 6’0 and up like me, 20 or so for short people like Robles)

Core Conditioning

“Abs for days”

6-5-4–3-2-1

Sit-ups

V-ups

Straddle ups

Around the worlds

*https://youtu.be/5DewTjmsoms

https://youtu.be/t9WgtoQJbV0

Thursday

CrossFit 190 – WOD

Warm-up

2x:

5 burpees

10 Sit-ups

6 inch worms

15 air squats

6 spidermans

200m run

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

15 Odd-Object Rows/10 pull-ups if you have a bar

12 Pushups

15 Air Squat Hops (over odd-object)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
This is option 2!

Video for evidence 🙂 and post it…the fast version if you want.

Wednesday

CrossFit 190 – WOD

Warm-up

3:00 jog

12 Air Squats

6 Spiderman

12 odd Object KB swings

6 Burpees

10 toy Soldiers

1:30 jog

3 x Tommy

3 Inch worms

1 min pigeon on each leg

WOD

Metcon (Time)

Part A) On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

Part B) On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

Part C) On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

*ground to overhead video

https://youtu.be/kRsckQhX0is

*step ups on 15-24 inch surface
Add three times together for each part for total score

Metcon (AMRAP – Rounds)

Plank Test:

Max effort plank on the elbows.

*Legs fully straight, up on toes

*No sag in the waist(abs and glutes should be engaged

*no butt in the air either

Score is by mins completed, each min will count as a round.

0-1 = 1 round, so 1:59 would still only be 1 round complete

1-2= 2 Rds

2-3= 3 Rds

3-4= 4 Rds and so on

Check in on wodify and post videos of effort on Facebook or Instagram!!!

Tuesday

CrossFit 190 – WOD

Warm-up

200m Run (30 sec out 30 sec back)

2X:

15 Air Squats

15 Sit-ups

10 Supermans

10 Jumping Jacks

5 burpees

6 Spiderman

WOD

Metcon (Time)

“Suns Out Run Out”

5 Rounds For Time:

400m Run/.25 mile/ 2 mins

40 Sit-Ups

20 Pushups

10 Reverse Burpees

*Video for rev burpees: https://youtu.be/rvLrGSoE9Pk
*substitute run with 60 Dot hops

https://youtu.be/mvTkmqg3oWQ

Metcon (Time)

10 min Squat Challenge:

After recovery from Wod, attempt to sit in squat for as long as possible unassisted.

Must be in the bottom of the squat(thighs on calves) chest up, can rest elbows on knees but not hold yourself up. Post a video if possible to Facebook page. Score is longest squat unassisted (however it’s okay to come out like he says but your time would end. How you enter score is putting in TIME REMAINING of 10 mins . NOT your time in the squat. If you last all ten mins put :01 as score(perfect score) watch video

https://youtu.be/46EDDftgFZI

Monday

CrossFit 190 – WOD

Warm-up

5 min jog (2.5 out 2.5 back)

2x:

5x Tommy

8 Spider-Mans

5 Burpees

8 Toy solders

8 Twisted cross/scorpions

WOD

Metcon (AMRAP – Reps)

For those with access to pull-up bar and equipment:

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

(No Equipment Version):

Ascending Ladder for 15:00:

2 Odd-Object Ground to Shoulder (20-50#)

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object Ground to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

Core Conditioning

Tabata: :20 work :10 rest For four mins of each(8 rds)

Single Arm Plank

Glute Bridges

Single Arm Plank

Flutter Kicks