(469) 222-4194

Monday

CrossFit 190 – WOD

Strength

Bella Complex (1×4)

1 Clean

1 Jerk

1 Front Squat

1 Jerk
Spend 12 mins working up to your best unbroken Bella Complex.

Can power clean or squat, can split or push jerk

WOD

Metcon (Time)

“Roman James”

3 Rds

400m Run

10 Squat Cleans 115/85

29 Abmat Situps

21 S2O

*at 11:21 on the clock everyone Bonus 10 burpees(its only once cmon) if outside do when you walk in from run 🙂
25 min time cap

Running

CrossFit 190 – Running Club

Metcon (Time)

5k training:

Rest

10k training:

3 Mile Run

Half Marathon training:

30 minute CrossFit

Saturday

CrossFit 190 – Running Club

Metcon (Time)

6 Sets

400m at Fast Pace

200m Easy Pace

200m at Fast Pace

200m Easy Pace

-2 Min Rest between sets-

Friday

CrossFit 190 – WOD

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Pump Session

4 Rds

10 Diamond push-ups

8 Chin-ups (banded for scaled)

4 Rds

15 Tricep Push downs

20 Alternating DB Curls

3 Rds

15 Skull Crushers

12 Barbell curls

Thursday

CrossFit 190 – WOD

Strength

Front Squat (7×3, increasing )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

30 Wallballs 24/20

30 Deadlifts 135/95

20 HSPU

20/15Cal Assault Bike

Wednesday

CrossFit 190 – WOD

Strength

Bench Press (5×7 increasing )

WOD

Metcon (Time)

4 RFT

5 Box Over Jumps 24/20

50 DU’s

500m Row

50 DU’s

5 Box Over Jumps

Rest 1:00

Tuesday

CrossFit 190 – WOD

Olympic Lifting

Clean and Jerk (5-4-3-2-1)

WOD

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Monday

CrossFit 190 – WOD

WOD

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here

“Threshold Running”

CrossFit 190 – Running Club

Metcon (4 Rounds for time)

4 Sets

700m at Moderate Pace

300m at Easy/Mod Pace

-Rest 4 Min after each set-

-Then-

5x (80m Sprint, 200m Walk)

Friday

CrossFit 190 – WOD

Strength(Olympic)

Clean and Jerk (EMOMx 8: 2 Reps (singles))

Reps at 80-90%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

250m Row

10 S2O 135/95

15 Deadlifts

10 Ring Dips

15 Pullups