W.O.D.

1/14

Unwritten – CrossFit Functional

Warm-up

20 jumping jacks

20 toe touches

20 air squats

20 windmills

3x

Metcon

Metcon (AMRAP – Rounds)

Rotate on 2 Minute Clock: 10 sec transition

Ski Erg – 350/450 m

Bike – 20/30 cal

Row – 400/500m

Sled push (Heavy) 100ft

X 5

*If you can not complete any round inside 2 min, modify distance. The goal would be to have 15-20 sec rest

This wod is programmed to keep you moving for the entire 45 min. Time to breath!!

*Score would be how many COMPLETE rounds you were able to finish

Saturday Fun!

Unwritten – CrossFit Functional

Warm-up

Junkyard Dog – Partner

60 Partner WB Shots

40 Partner Plank Push Ups with a Clap

Metcon (Time)

Teams of 2

5 power snatches

10 ohs

30 du’s

RX – 65/95

*Alternate after full round

**Barbell should be light enough to go fast & unbroken

12 rounds total

1/11

Unwritten – CrossFit Functional

Metcon

Metcon (Calories)

Bike Sprints

1 min on for max cals/3 min off

7x

*record least amount of cals for score

Gymnastics

Metcon (Time)

For Time:

40 t2b

8 min cap

1/10

Unwritten – CrossFit Functional

Warm-up

Dynamic Warm up:

Jog down & back

high knees

butt kickers

high kicks

then

8 min emom

odd: 50 single unders

Even: 12 push ups

Skill

15 minutes – Rope Climb skills

If you are efficient in rope climbs – max climbs in 4 minutes during the 15 min time allowed (warm up first)

Metcon (Time)

10 power clean

10 hspu’s

60 du’s

rest 1 min

3X

RX – 105/155

Each round should take no longer than 4 min – modify accordingly!

1/9

Unwritten – CrossFit Functional

Warm-up

10 cal bike

10 step ups

5 burpees

3x

then

PVC warm up:

15 good mornings

15 deadlifts

2x

Strength

Deadlift (12×1)

12 min EMOM

Min 1-6: 2 tng reps

Min 7-12: 1 rep

Build throughout emom

Metcon

Metcon (Time)

30-20-10

Goblet squats

Row/Bike/Erg cals

RX 54/70

1/8

Unwritten – CrossFit Functional

Conditioning

Metcon (Time)

1k row for time – ALL OUT
Run heats if class size is large

Metcon

Metcon (Time)

For Time

200 run

20 DB Snatch (alternating)

200 run

20 pull ups

3x

RX- 35/50

1/7

Unwritten – CrossFit Functional

Warm-up

250 row

banded walks

lunges

spiderwalks

3x

Strength

Back Squat (6-5-4-3-2-1-1-1)

1 rep max day

Metcon

Metcon (Time)

For Time

9 wall walks

50m FW

7 wall walks

50m FW

5 wall walks

RX –

Nose to wall on wall walks

53/70 KB for FW

Community Wod

Unwritten – CrossFit Functional

Metcon (AMRAP – Rounds)

Partner WOD

21 min amrap

Partner 1 runs 200m with WB while Partner 2 works on amrap

10 push ups

20 air squats

30 sit ups

switch when Partner 1 gets back – WB can never touch the ground!

1/3

Unwritten – CrossFit Functional

Metcon

Metcon (8 Rounds for time)

E3MOM

400m runs

X8

If you can not complete the runs with at least 45 sec rest, modify the distance

Strength

Complex (1-1-1-1-1-1)

Squat Snatch + Hang Squat Snatch + OHS

2 min clock

1/2

Unwritten – CrossFit Functional

Warm-up

200m Ski erg

10 PVC pass thru’s

8 barbell strict press

3x

Strength

Strict Press (5-4-3-2-1-1)

Build as technique allows
2:30 clock

Skill

Pull Ups

max pull ups in 4 minutes
This is a test we will repeat in the next few months. You can do kip OR strict OR strict bands. Make sure you record how you modified so you can see your progress when we repeat!

Metcon

Metcon (Time)

21-15-9

deadlifts

bar facing burpees

RX 155/225

**Spend at least 6-8 minutes warming up for deadlift.

-PVC good mornings

-empty barbell good mornings

-empty barbell deadlift reps

Warm up those hamstrings!!