01/02/2019

District CrossFit – WOD

Strength/Skill

Strict Press (3-5 Sets of 10 @ 60%)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

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

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

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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