(469) 222-4194

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (Every 1:30x 5: 12 reps )

Increasing

WOD

Metcon (Time)

For Time, with a 15:00 Time Cap:

100 DU, 50 Sit-Ups, 25 Hand-Release Pushups

80 DU, 40 Sit-Ups, 20 Hand-Release Pushups

60 DU, 30 Sit-Ups, 15 Hand-Release Pushups

40 DU, 20 Sit-Ups, 10 Hand-Release Pushups

20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:

200m Run
Normal Abmat sit-ups, using arms for momentum

Tuesday

CrossFit 190 – WOD

Strength

Back Squat (10-8-6-4-2)

WOD

Metcon (Time)

Every 5 mins for 5 Rds complete:

21/ Cal Row

15 Thrusters 75/55

9 TTB

*record time each round

Score is slowest round completed.
Comp: 95/65

Monday

CrossFit 190 – WOD

Strength

Deadlift (3-3-3-2-2-2)

WOD

Metcon (Time)

For time:

200m Run

8 Deadlifts 155/105

8 Box Jumps 24/20

300m Run

10 Deadlifts

10 Box Jumps

400m Run

12 Deadlifts

12 Box Jumps

300m Run

10 Deadlifts

10 Bix Jumps

200m Run

8 Deadlifts

8 Box Jumps
Comp:

225/155

Saturday

CrossFit 190 – WOD

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday

CrossFit 190 – WOD

Strength

Bench Press (5×10 at medium weight )

WOD

Metcon (Time)

For time:

500m Row

2 Rds

10 Burpee Box Jump Overs

25 Abmat Sit-ups

500m Row

2 Rds

15 Box Get Overs 30/24

25 V-ups

500m Row

2:30 accumulated plank hold

(Elbows)

Thursday

CrossFit 190 – WOD

Olympic Lifting

Power Clean (5-5-3-3-1-1-1)

WOD

Metcon (Time)

3 RFT:

25 Wallballs 20/14

10 TTB

15/12 Cal Assault Bike

10 Power Cleans 135/95

Rest 2 min
Comp:

25 Wallballs

15 TTB

20/17 cal assault

10 Power Cleans 185/135

Wednesday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 7: 3 reps )

WOD

Metcon (Time)

For time:

800m Run

Then 5 Rds of:

10 Single Arm Devils Press 50/35

50 DU’s
Comp:

800m Run

5 Rds

7 Devils Press (both arms)

49 DU’s

Tuesday

CrossFit 190 – WOD

Strength

Shoulder Press (10-8-6)

Push Jerk (4×3, increasing )

WOD

Metcon (Time)

30-20-10 L(27-17-9)

Push Press 95/65

Cal Row

*10 min time cap

(This is high intensity, not a pacer)
Comp:

27-21-15-9

HSPU

Cal Row

(Ladies row 24-18-12-8)

Monday

CrossFit 190 – WOD

Olympic Lifting

Snatch (3(3-2-1))

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m Run

5 OHS 115/75

10 Pull-ups

15 Box Jumps 24/20
Comp: 135/95

400m Run

10 OHS

15 Pullups

10 Box Jumps

Friday

CrossFit 190 – WOD

Strength

Back Squat (3×10 across)

WOD

Metcon (Time)

400m Run

21 Power Cleans 95/65

21 Burpees

400m Run

15 Power Cleans

15 Burpees

400m Run

9 Power Cleans

9 Burpees
Comp: 135/95