(469) 222-4194

Monday

CrossFit 190 – WOD

Warm-up

Run 3:00

2x

10 Lunge w/twist

10 Air Squats

10 Sit-ups

10 Push-ups

10 Spidermans

10 Scorpions/twisted cross

10 Jumping Jacks

WOD

Metcon (AMRAP – Reps)

AMRAP 15:

1 Double Dumbbell Hang Squat Clean

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders
No equipment:

1 odd object clean

1 odd object thruster

30 line hopes….

Sunday

CrossFit 190 – WOD

Conditioning

Metcon (No Measure)

6x400m Run(2:00)

After each run, Max Effort plank hold

Saturday

CrossFit 190 – WOD

Warm-up

2:00 run

2x

3x Tommy

15 object swings

20 Hop over object

5 Walkups + 5 Inch Worms

:20 High Knees

4 Spidermans

:20 Butt Kicks

10 Walking Quad stretch

WOD

Metcon (Time)

On the 6:00 x 5:

20m-40-60m Shuttle Sprint

15 Burpees

20m-40-60m Shuttle Sprint

Friday

CrossFit 190 – WOD

Warm-up

2x

15 Air Squats

12 Step-ups

9 Pushups

200m Run

5 Inch Worms

8 scorpions

20 Butt kicks

10 Toy soldiers

WOD

Metcon (AMRAP – Reps)

AMRAP 15

Max Weighted Chair Step ups

Every 2:00: 10 single arm thrusters with odd object/db/kB starting on 0:00

*alternate arms

*weight can be held back rack or on shoulder

* can use chair, bench, anything 20″ or higher. Guys preferably 24″

* score is number of step ups

Body Armor

3 Rds not for time:

30 V-ups

20 Single leg Hip Bridges (10 each)

20 Single leg DL(10 each leg)

Thursday

CrossFit 190 – WOD

Warm-up

Run 100m

10 Samson Lunges

5 Burpees

Run 100m

10 Air Squats

8 Spidermans

15 Sit-ups

Run 100m

15 Odd object/kB/Db swings

10 Goblet Squats

WOD

Metcon (Time)

On the 3:00 x 7 Rounds:

12 Odd-Object Ground to Overhead

12 Jumping Lunges

12 Odd object swings

12 Squat Jumps over object
Add slowest three times for score!

Wednesday

CrossFit 190 – WOD

Warm-up

2 Rds

200m Run

5 Burpees

10 Spidermans

15 Air squats

15 Sit-ups

10 Supermans

5 Inch worms

Then 1 min calf stretch each side. Stretch against door frame, wall or curb.

WOD

5k Run (Time)

Max Effort 5k Run
This is 3.1 miles. Use app on phone to track or measure in vehicle before hand!

Metcon (Time)

For time:

1 Mile Run

100 Burpees

1 Mile Run
Modify to your level.

Ex. 800m Run

50 burpees

800m Run

Would be great workout!!!

Tuesday

CrossFit 190 – WOD

Warm-up

2x

15 Jumping Jacks

10 Walkouts

10 Lunge w/ Twist

:20 High knees

:20 Butt Kicks

5 Burpee Squat Jumps

10 Toy Soldiers

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

10 Pushups

20 Back Rack Good Mornings

30 Sit-ups

40 OH Walking Lunge

50 Line Hops(DU’s if poss)
For good mornings:

Rest Odd object safely on upper back(hold with 2 hands). Complete like deadlift keeping neutral spine, abs tight, butt back, shins vertical.

Monday

CrossFit 190 – WOD

Warm-up

4 min run

2x

15 Air Squats

10 Push ups

8 spidermans

30 Butt Kicks

12 Sit-ups

10 box jumps/step ups

WOD

Metcon (Time)

For time:

2 Rds

800m Run(4 mins)

60 Wallballs/OO,kb,db thrusters

400m Run(2 mins)

40 Box Jumps

200m Run(1 min)

20 TTB/Knee Raises/V-ups
*Make object used for thrusters at least m25/w15

*if you don’t have a box to jump on use a sturdy chair to step up on but make sure it’s knee height or above. May also use a bench. 60 step ups

Sunday

CrossFit 190 – WOD

Conditioning

Warm up

3 Rds

:20 hops

:20 lunge with twist

:20 air squats

:10 rest

:20 sit-ups

:20 burpees

Metcon (No Measure)

3 Rds

5 sets of:

100m sprint

15 second rest

Rest 1 min between rounds

Core Conditioning

5 Rds

:20 sit-ups

:20 side plank right

:20 side plank left

:40 sit-ups

:40 flutter kicks

:30 rest

Saturday

CrossFit 190 – WOD

Warm-up

Run 3:00

2 Rds

3 x Tommy

8 Spiderman

10 Walking Quad Stretch

:25 High knees

10 Lunge w/twist

5 Burpees

30 DU’s(if you have rope)

WOD

Metcon (Time)

“Quarantine Open Wod 2”

For time:

100 DU’s

21 Burpees

75 DU’s

15 Burpees

50 DU’s

9 Burpees
Double taps/penguins for DU’s

WOD #2

Metcon (Time)

Teams of 2

400m Run

3 Rds

50 Goblet Squats

50 Sit-ups

50 Odd object/kB/Db swings

*OTM 5 burpees together

400m run to finish