Wednesday January 2, 2019

Patriot CrossFit – WOD

Metcon (AMRAP – Reps)

Alternating EMOM 16

Min 1: Split Squat x10 each leg

Min 2: Single Leg RDLs x10 each leg

Min 3: Handstand Hold :30 seconds

Min 4: Rest
4 rounds total. Stay light on the split squats and RDLs (DBs) focus on quality movement and tempo.

And have fun with some Handstand practice!

RX+ is Handstand Walk 25ft

Metcon (Time)

5 RFT:

10 Hang Power Snatch 75/55 lb

20 Wall Ball 20/14 lb
RX+ is 95/65 lb

01/01/2019

District CrossFit – WOD

Strength/Skill

Deadlift (3-5 Sets of 10 @ 65%)

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Reps

AMRAP in 3 Minutes

Row 500m then

Max Reps Burpee over the Rower

Rest 1 Minute

Tuesday January 1, 2019

Patriot CrossFit – WOD

Bench Press (1RM)

Take 15-20 minutes to find the heaviest weight you can bench for 1 rep

Weighted Pull Ups (5-5-5-5-5)

Perform weighted, bodyweight, or assisted. Alternate between pull up and chin up grips. Complete in between bench press sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Double Under

19 DB Snatch 50/35 lb

20 Double Under

19 Push Up

20 Double Under

19 Cal Row

12/31/2018

District CrossFit – WOD

Strength/Skill

Hang Squat Snatch From The Hip (3-5 Sets of 5 @ 65%)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Monday December 31, 2018

Patriot CrossFit – WOD

Back Squat (10-10-10-10-10)

Every 3:00 complete a set of 10. Build to a 10RM or maintain the same weight across.

If you missed last week’s 1RM go ahead and take 15-20 minutes to build to a heavy single.

Metcon (Time)

“The Countdown”

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 95/65#

Push Press

Box Jump 24/20#
RX+ is 115/85

12/30/2018

District CrossFit – WOD

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 minutes of:

7 Burpees, lateral

7 Clean-and-Jerk, 95/65

1 Rope Climb, 15 ft

…rest 5 minutes…

AMRAP 7 minutes of:

15 Air Squats

5 Deadlifts, 275/185

5m Handstand Walk

…rest 5 minutes…

AMRAP 7 minutes of:

12/9 Calorie Bike

6 Hang Power Snatch, 115/80

6 Overhead Squats, 115/80

12/29/2018

District CrossFit – WOD

Metcon

Chutes & Ladders (AMRAP – Rounds and Reps)

With a Partner, AMRAP in 30 Minutes

21 Kettlebell Swing (70/53)

18 Wallball (20/14)

15 Calorie Row

12 Thruster (95/65)

9 Burpee

12 Thruster (95/65)

15 Calorie Row

18 Wallball (20/14)

*Partners alternate every movement

12/28/2018

District CrossFit – WOD

Strength/Skill

Overhead Squat (2-2-1-1-1)

Build to a new 1RM.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Friday December 28, 2018

Patriot CrossFit – WOD

Deadlift (1RM)

Find a partner, find a barbell, and take 15-20 minutes to build to a heavy single!

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 DB Front Rack Lunges 35/20lbs

10 HSPU

3 Rope Climb
RX+ is 50/35lbs

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