1.28.19 – 2.2.19

Monday: 1.28.19

6 Minute amrap of
12 Cals on Air bike
8 Russian kettlebell swings 70/55#

Rest exactly 4:00, then

6 Minute amrap of
12 Cals on rower
8 Weighted situp with medball (touch ball behind head at the bottom, finish with ball locked out overhead at the top)

Rest exactly 4:00, then

6 Minute amrap of
12 Wall ball shots 20/14#
8 Pull ups


Tuesday: 1.29.19

CrossFit Mainsite WOD 181230

12 Minute amrap of
1 squat snatch 155/105#
3 clean and jerks with the same bar
30 double-unders


Wednesday: 1.30.19

4 Supersets of
8 Bench press +
10-12 Plate squeeze front raise

Sandwich two plates together and perform front raises.  You may turn your elbows out slightly (internally rotated) to keep pressure on the plates. Go moderately heavy on the bench and light on the front raises.

Then,

4 Rounds for time of
10 Plate ground to overheads 45/25#
10 Step back lunges with the same plate (5 per leg)
10 Toes to bar

 


Thursday: 1.31.19

On a running clock
At 0:00: 50/40 Cal row

Rest until 6:00 then,

From 0:00 – 2:00
20 Sec double kb front rack hold  in bottom of a squat +
20 Sec double overhead kettlebell hold +
20 Sec double kb front rack hold
Max burpee box jump overs 24/20″ with remaining time

From 2:00 – 4:00
20 Sec double kb front rack hold  in bottom of a squat +
20 Sec double overhead kettlebell hold +
20 Sec double kb front rack hold
Max burpee box jump overs with remaining time

From 4:00 – 6:00
20 Sec double kb front rack hold  in bottom of a squat +
20 Sec double overhead kettlebell hold +
20 Sec double kb front rack hold
Max burpee box jump overs with remaining time

Scores are row time and total burpee box jump overs.


Friday: 2.1.19

In 1:00
1 Legless rope climb
60′ (30’+30′) Farmer’s carry, as heavy as possible with no more than 1 unintentional drop
Max meters on bike

Perform a set at 0:00, 6:00 and 12:00.  Record total meters, rope climb variation, and farmer’s carry weight per hand.


Saturday: 2.2.19

For time
600m Run
21 Thrusters
21 Pull ups
400m Run
15 Thrusters
15 Pull ups
200m Run
9 Thrusters
9 Pull ups

It’s Copperhead’s 6 year anniversary!!! We did Fran on our opening day so we try to throw it back to some form of Fran on February 2nd each year. 

Thank you guys for being a part of our community!

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