(469) 222-4194

W.O.D.

Tuesday

CrossFit 190 – WOD

WOD

12 Days of Christmas (2019) (Time)

Day 1: Muscle up/Wall Climb

Day 2: Front Squats 115/75

Day 3: Burpees

Day 4: Box Jumps 24/20

Day 5: Pull-ups

Day 6: DB Snatches 50/35

Day 7: Wallballs 20/14

Day 8: KB swings 53/44

Day 9: TTB

Day 10: Power Cleans 115/75

Day 11: HSPU

Day 12: (1200/3)m Run

*its a 400 🙂

Monday

CrossFit 190 – WOD

Strength

Deadlift (20-16-12-8)

WOD

Metcon (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20 Burpees

50 DU’s (comp)

Friday

CrossFit 190 – WOD

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

Increase 5 pounds on each set from last week

WOD

Metcon (Time)

Teams of 2

For time:

150 Cal Row

150 Snatch 75/55

*one partner on rower one snatching, switch every 1:00 until complete

Straight into

150 Wallballs 24/20

150 Deadlift 165/105

*same,
If one movement complete, both athletes can trade out working to finish remaining movement

Thursday

CrossFit 190 – WOD

Olympic Lifting

Clean and Jerk (Heavy 1 rep)

12 min to build to a heavy 1 Rep Clean and Jerk

WOD

“Bergeron Beep Test” (AMRAP – Rounds)

Every Minute, On the Minute, for as long as possible, complete:

7 Thrusters, 75/55

7 Pull ups

7 Burpees

Wednesday

CrossFit 190 – WOD

Strength

Shoulder Press (EMOMx 7: 5 reps, increasing )

WOD

Metcon (Time)

For time:

750m Row

75/50 Push Ups

50 Walking Lunges

50 AbMat Sit-ups

75 KB Swings 35/26

750m Row

*lunge w/ 35/25 plate anyway
Comp:

1000m row

100 HSPU

75 Walking lunge 45/35

75 AbMat sit-ups

100 KB Swings 53/44

1000m Row

Tuesday

CrossFit 190 – WOD

Strength

Front Squat (10-10-8-6)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

800m Run

With remaining time:

5 Squat Clean 135/95

9 Box Jump 24/20

13 TTB
Comp: 205/145

Monday

CrossFit 190 – WOD

Strength

Deadlift (9×3)

3 sets light

3 sets medium

3 sets heavy

WOD

Metcon (Time)

For Time:

60 DU’s, 30 Burpees

60 DU’s, 30 Wallballs (20/14)

60 DU’s, 30 Deadlifts (225/155)

60 DU’s, 30 Wallballs (20/14)

60 DU’s, 30 Burpees
Comp: 90 DU’s each round

Bar facing burpees

275/185

Friday

CrossFit 190 – WOD

WOD

Metcon (No Measure)

Aerobic Intervals

EMOM x 15 (3 Rounds):

Minute 1: 12/9 Cal Row

Minute 2: 15/12 Cal Row

Minute 3: 18/15 Cal Row

Minutes 4-5: Rest
Comp:

14/11

17/14

21/18

WOD #2

While one group starts on intervals first , one group does this Wod first

Metcon (Time)

For time:

30-20-10

DB Snatch 45/30

Butterfly Sit-ups

…..Directly into

5 Devils Press

10 Wallballs

5 Devils Press

15 Wallballs

5 Devils Press

20 Wallballs
Comp: 50/35

Ghd sit-ups

Then

5 devils Press

10 Wallballs

10 devilsPress

20 Wallballs

15 devils Press

30 Wallballs

Thursday

CrossFit 190 – WOD

Strength

Back Squat (6-4-2, 6-4-2, 6-4-2)

9 sets

3 min rest bt rounds

Increase on all weights used last week by 5-10 pounds

WOD

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Wednesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

WOD

Metcon (Time)

10 RFT

35 DU’s

12 Static Overhead Lunge

6 Burpees to Target

*45/35
Comp: 50 DU’s

12 OH lunges 55/45

3 Burpee ring MU