(405) 730-XFIT

W.O.D.

04.22.2019

CrossFit Alter – CrossFit

Front Squat (5 x 3 @ 80%)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

01.16.2019

CrossFit Alter – CrossFit

Metcon (Time)

For Time:

75 Wallball 20/14

50/40 Cal Row

25 Burpee BJO 24/20

Rest 3:00
Time Cap: 10:00

Scale to:

50 Wallball

40/32 Cal Row

20 BBJO

Metcon (Time)

For Time:

25 Burpee BJO 24/20

50/40 Cal Row

75 Wallball 20/14
Time Cap: 10:00

Scale to:

20 BBJO

40/32 Cal Row

50 Wallball

01.12.2019

CrossFit Alter – CrossFit

Metcon (Time)

Teams of 2

200 Double Unders

120 Burpees

200 Double Unders

100 Burpees

200 Double Unders

80 Burpees

200 Double Unders

60 Burpees

200 Double Unders

20 Burpees

11.20.2018

CrossFit Alter – CrossFit

Metcon (No Measure)

OTM 15

1: 3 strict toes to bar, 3 kipping toes to bar

2: 5 low ring muscle-up transition, 5 strict ring dip

3: 3 strict handstand push-ups, 3 kipping handstand push-ups

Metcon (Time)

30-20-10

Hang Clean and Jerk (115/75)

Bike Calories

Dumbbell box step-over (50/35 each hand)
sub row or ski 42-28-14 Calories

Goal <20:00
Cap 25:00

Unloaded 11.19.2018

CrossFit Alter – CrossFit Unloaded

Metcon (Calories)

10 rounds for max calories of:

Row 45 seconds, rest 15 seconds

Row 30 seconds, rest 30 seconds

Row 15 seconds, rest 45 seconds

There is no rest between rounds.

Modified Team Series 2017 Event 3

CrossFit Alter – CrossFit

Metcon

With a partner complete:

150 wall-ball shots

30 cleans

75 wall-ball shots

20 cleans

35 wall-ball shots

10 cleans

100 Deadlifts

RX: 115/135/155 cleans (Men), 20lb WB, 155 DL

RX: 45/65/95 cleans (Women), 14lb WB, 95 DL

Split work evenly between partner, using different weights on barbell with partner is okay. Weights used should be light enough for large sets.

30 Min Cap

09.08.2018

CrossFit Alter – CrossFit

Compare 09/16/2017

Metcon (Time)

Partner WOD (You go, I go )

14 Rounds

5 Clean and Jerks (135/95)

5 Burpee Bar MU’s
Partner 1 completes a full round and then partner 2 does a round.

08.09.2018

CrossFit Alter – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

Row 500m

18 Burpee

15 pull-up

12 Toes-to-bar

9 Box jump (30/24)

Metcon (No Measure)

Accumulate 2 minutes of L-sit

Every break complete 12 supermans
spend no more than 10 minutes on this