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W.O.D.

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

Sunday

CrossFit 190 – WOD

WOD

Metcon (No Measure)

Running Conditioning:

20 min clock:

Run for 1:40

Rest for :20

Or

EMOMx 10:

100m Sprint

Then

Every 1:30 x 5

200m run
In case you guys wanted something to do today

Saturday

CrossFit 190 – WOD

Warm-up

2 min run(one min out one min back)

8 Spiderman

2x:

12 Air Squats

12 Sit ups

6 Pushups

5 Inch worms

2x

8 Jumping Jacks

8 Crows

5 Burpees

8 Toy Soldiers

WOD

Saturdays are always a little gritty so get your hoodie and sweats on and get outside!

Metcon (Time)

*if you have phone or app that tracks distance use

For time:

One Mile Run buy in

8 Rounds

5 Broad Jumps

10 Walkouts

15 Air Squats

One Mile Run buy out
*Scale to half mile if necessary

Core Conditioning

Now let’s crush the Abs

Metcon (No Measure)

“Jelly Bellies”

3 Giant Sets:

9 Front Plank to Pushup Planks – https://youtu.be/P7E2_-yUMOI

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks – https://youtu.be/gQ2Pcv0GHtU

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups – https://youtu.be/x2aHxUQrljI

Rest 2:00 between sets.
A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.

Metcon (AMRAP – Reps)

WOD 2 Option

“Tic Tac Go”

AMRAP 25:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Friday

CrossFit 190 – WOD

Warm-up

Using watch: run for about 2 mins out from the house and back. It should be about a quarter to half mile! Depending on if you run like me(quarter mile) or Freddy(half mile) lol

Then: 2x of following

3 Rds Tommy

8 spidermans

5 Burpees

8 twisted cross/scorpions

8 crows

8 lunge w/twist

WOD

Metcon (AMRAP – Reps)

Home Wod

3 Rounds 1:00 Minute at Each Station:

Min 1: Backpack Thrusters

Min 2: Backpack Cleans

Min 3: Hops over Backpack

Min4: Backpack Reverse Lunges

Min 5: Burpees

Rest
Video on how to pack backpack:

https://youtu.be/babynjrLqbg

Metcon (Time)

Home Wod 2 option:

5 Rounds For Time:

60 Double-Unders

40 Step-Back Lunges

20 Burpees

*if no jump rope complete lateral line/ object hops

* scale back rounds if needed

Thursday

CrossFit 190 – WOD

Warm-up

2x

10 Jumping Jacks

15 Air Squats

15 Sit-ups

8 Spider-Mans in place

5 inch worms

WOD

Metcon (AMRAP – Rounds and Reps)

Home Workout:

AMRAP 15

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

*can substitute backpack with DBs if you have access to them 20-45# one in each hand

*bent over back pack rows with backpack/bag packed 20-50lbs as you see fit

* bent over row video

https://youtu.be/5bTX5qKWtEA

*Glute bridges

https://youtu.be/5-fS6NdA9-U