01/06/2019

District CrossFit – WOD

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

Sunday January 6, 2018

Patriot CrossFit – WOD

Metcon (AMRAP – Reps)

AMRAP 5:

28/20 Cal Row

24 Single Arm DB Thrusters 35/25 lb

Max Lateral DB Burpees

Rest 5 Minutes

AMRAP 5:

25/17 Cal Row

20 Single Arm DB Thrusters 35/25 lb

Max Lateral DB Burpees

Rest 5 Minutes

AMRAP 5:

22/14 Cal Row

16 Single Arm DB Thrusters 35/25 lb

Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:

18/12 Cal Row

14 Single Arm DB Thrusters 35/25 lb

Max Lateral DB Burpees
Find a partner and share a rower. Partner 1 starts on the first 5 minute period, Partner 2 starts on the 2nd 5 minute period.

Score is Total Burpees

RX+ is 50/35 lb DB

01/04/2019

District CrossFit – WOD

Strength/Skill

Failure Test: Muscle-up (AMRAP – Reps)

AMRAP in 3 Minutes

Muscle-up, Ring or Bar

Parallet Pass-Through (5 sets, 40s )

EMOM for 5 Minutes, :40

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Reps

1 Minute Row (Cals)

1 Minute Thruster (75/55)

1 Minute Row (Cals)

1 Minute Handstand Push-up

-Rest 1 Minute-

Friday January 4, 2019

Patriot CrossFit – WOD

Clean + 3 Split Jerk (1-1-1-1-1-1)

Every 2:00 perfom 1 clean + 3 Split Jerks. Build in weight on each set building to a max for the complex or maintain the same weight across

Metcon (Time)

5 RFT:

10 Back Squat 135/95 lb

5 Muscle Up
Scale 10 Pull ups for 5 Muscle Ups

RX+ is 155/115

Thursday January 3, 2019

Patriot CrossFit – WOD

Metcon (AMRAP – Reps)

3 Rounds

2:00 amrap Cal Row

1:00 Rest

2:00 amrap Burpee

1:00 Rest

2:00 amrap Cal Bike

1:00 Rest

2:00 amrap Abmat Sit Up

1:00 Rest
Sweat it out!

Keep track of your reps and try to repeat that effort for each interval

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

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