1/30/19


Announcements

Breakfast Following Saturdays Workout. At The Wild Hare 930AM

CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL
HEEL, COCKY, DUB TAP

SIDE LUNGE

5 JEFFERSON CURL

10 BENT OVER ROW

10 GOOD MORNING

10 BACK SQUAT

Weightlifting

Back Squat (3-3-3-3-3)

Metcon (No Measure)

20 BACK SQUAT@50% OF 3RM

RUN 400M

15 BACK SQUAT

RUN 400M

10 BACK SQUAT

RUN 400M

1/30/19


CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL
HEEL, COCKY, DUB TAP

SIDE LUNGE

5 JEFFERSON CURL

10 BENT OVER ROW

10 GOOD MORNING

10 BACK SQUAT

Weightlifting

Back Squat (3-3-3-3-3)

Metcon (No Measure)

20 BACK SQUAT@50% OF 3RM

RUN 400M

15 BACK SQUAT

RUN 400M

10 BACK SQUAT

RUN 400M

COOLDOWN GENERAL (No Measure)

BIKE 3-5
MERMAID

LOW DRAGON

1/2 FRONT SPLIT

1/29/19


CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL
:30 HANG

:30 STATIC HOLD IN SUPPORT

10 RING ROW

1:00 PLANK

:30 HANDSTAND HOLD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

COOLDOWN GENERAL (No Measure)

BIKE 3-5
BIKE 10 (HANG ON TO HANDLES BUT TRY NOT TO USE ARMS TO PUSH)

TRICEP STRETCH

TWISTED CROSS

PUPPY DOG

1/28/19


CrossFit Formidable – CrossFit

SNATCH WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 MUSCLE SNATCH

10 BEHIND NECK SNATCH GRIP PRESS

10 OVERHEAD SQUAT

10 GOOD MORNING

SNATCH CLINIC W/PVC

Weightlifting

Hang Snatch

Metcon (Time)

3 rounds

1 mile bike

15 hang power snatch 115/80

15 bar facing burpee

1/26/18


CrossFit Formidable – CrossFit

Weightlifting

Deadlift (3-3-3-3)

Work to heavy triple (not max)

Do not score

Metcon (No Measure)

15-12-9-12-15

deadlift 185/125

assault bike cal

Metcon (No Measure)

14 min amrap

Teams of 3

Partner 1- 20/15 cal row

Partner 2&3 AMRAP

10 dumbbell front squat

5 burpee

1/25/19


Announcements

Bring a friend day Saturday 1/26/19 9:30 AM

CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL
EMOM 6

MIN 1-:30 HANDSTAND WALK

MIN 2-15 T2B

MIN 3-15 AIR SQUAT

Shoulder Press (5-5-5-5)

PERFORM ALL SETS AT 70-75% OF 1RM DO NOT SCORE

Metcon (No Measure)

EMOM 16

MIN 1- SKI 15/12

MIN 2-15 FLOOR PRESS

MIN 3-13 DB FRONT SQUAT

MIN 4-11 BURPEE OVER DB (FACING)

1/23/19


Announcements

Bring a friend day Saturday 1/26/19 9:30 AM

CrossFit Formidable – CrossFit

Warm-up

deadlift warmup (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 GOOD MORNING

10 deadlift

Metcon (Distance)

TEAMS OF 2

30 MIN ROW FOR TOTAL DISTANCE

MIN 1-10 1000M INT.

MIN 10-20-500M INT.

MIN 20-30-250M INT

1/23/19


Announcements

Bring a friend day Saturday 1/26/19 9:30 AM

CrossFit Formidable – CrossFit

Warm-up

deadlift warmup (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 GOOD MORNING

10 deadlift

Metcon (Distance)

TEAMS OF 2

30 MIN ROW FOR TOTAL DISTANCE

MIN 1-10 1000M INT.

MIN 10-20-500M INT.

MIN 20-30-250M INT

1/22/19


Announcements

Bring a friend day Saturday 1/26/19 9:30 AM

CrossFit Formidable – CrossFit

GENERAL WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

Weightlifting

Squat Clean (1-1-1-1-1)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

1/21/19


CrossFit Formidable – CrossFit

SNATCH WARMUP (No Measure)

ROW OR BIKE 5

INCHWORM W/PUSH UP

FIGURE4 SPLIT JERK LUNGE W/SPINAL TWIST

10 LEG SWINGS

10 WRIST & SHOULDER ROTATIONS

5L/5R SINGLE LEG RDL

10 BENT OVER ROW

10 MUSCLE SNATCH

10 BEHIND NECK SNATCH GRIP PRESS

10 OVERHEAD SQUAT

10 GOOD MORNING

SNATCH CLINIC W/PVC

Weightlifting

Squat Snatch (1-1-1-1-1)

Metcon

Metcon (Time)

100/10, 80/8, 60/6, 40/4, 20/2

DOUBLE UNDER

SQUAT SNATCH 135/95