CrossFit Narrow Gate

WOD

CrossFit WOD 181221

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Front Squat (2 reps every 2:30 for 15 Min – 6 Sets )

Front Squat x 2 reps

Sets 1-3 @ 80%

Sets 4-5 @ 85%

Sets 6 @ 90%

Metcon (Time)

100 Double-Unders

and then …

Five rounds for time of:

15 Cal Row

6 Hang Squat Clean 95/65*

and then …

100 Double-Unders

RX+ 135/95

*Can be received in a power position and then taken into a squat.

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CrossFit WOD 181214

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Snatch + Hang Snatch (Every 2 minutes for 16 minutes )

Sets 1-2 @ 70% of 1-RM Snatch

Sets 3-4 @ 75% of 1-RM Snatch

Sets 5-6 @ 80% of 1-RM Snatch

Sets 7-8 @ 85% of 1-RM Snatch

Metcon (Time)

3 Rounds for time:

400M Run

20 x Sit Up

20 x Push Ups

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CrossFit WOD 181219

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Back Squat (6 reps every 2 minutes for 8 minutes )

Back Squat x 6 reps @ 80%

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 12 minutes:

Odd minutes: 15/10 Calorie Row

Even Minutes: 200M Run

At the 15 minute mark. . .

Every minute on the minute for 5 minutes:

10 x Wall Ball Shots 20/14

5 x Power Cleans 95/65

RX+ 18/12 Cal Row, 135/95
For score, enter total numberof rounds completed – perfect score is 17

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CrossFit WOD 181217

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Two sets of:

Alternating Reverse Lunge x 10 reps

Alternating Lateral Lunge x 10 reps

Bear Crawl with Wrist Stretch x 15′

and then …

Glute Activation Warm-Up x 20 seconds in each position

and then …

Two-Three sets of:

Row 250 meters

Over Under Hip Opener x 5 reps each direction

Power Clean+ Front Squat (Every 2 minutes for 12 minutes )

Power Clean + Front Squat @ 80%

Metcon (Time)

For time:

21-15-9

DB Thrusters 35/20

Burpees over the DB

straight into …

15-12-9

Alternating DB Snatch 35/20

Wall Ball Shots 20/14s

straight into …

6-3-1

Chest-to-Bar Pull-Ups

Hand Release Push-Ups

RX+

For time:

21-15-9

DB Thrusters 50/35

Burpees over the DB

straight into …

15-12-9

Alternating DB Snatch 50/35

Wall Ball Shots 20/14

straight into

6-3-1

Bar Muscle-Ups

Handstand Push-Ups

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CrossFit WOD 181214

Announcements

Friday Night At The Gate – CHRISTMAS EDITION
December 14th – 12 Days of Christmas WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Power Clean (10 minutes to build to a heavy PC )

Take about 10 minutes for work up to today’s heavy power clean

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

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FRIDAY NIGHT @ THE GATE

Announcements

Friday Night At The Gate – CHRISTMAS EDITION
December 14th – 12 Days of Christmas WOD

CrossFit Narrow Gate – Friday Night @ The Gate

General Warm Up (No Measure)

12 Days of Christmas (Time)

1 deadlift @ 225/125

2 Burpees

3 Pull ups

4 Push Ups

5 TTB

6 Shoulder to Overhead 95/65

7 Box Jumps

8 Lunges

9 Sit Ups

10 Ring Rows

11 KB Swing 53/35

12 Front Squats 135/95

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CrossFit WOD 181213

Announcements

Friday Night At The Gate – CHRISTMAS EDITION
December 14th – 12 Days of Christmas WOD

CrossFit Narrow Gate – CrossFit

General Warm Up (No Measure)

Take 10-15 minutes to practice handstand walks. Check out the following articles to select a drill(s) that works best for you:

Handstand Work from the Ground Up

Handstand Walk Progressions

https://youtu.be/lTdhdQu0Zq4

https://youtu.be/YEKUiiFugBc

General Warm Up (No Measure)

Take 10-15 minutes to practice handstand walks. Check out the following articles to select a drill(s) that works best for you:

Handstand Work from the Ground Up

Handstand Walk Progressions

https://youtu.be/lTdhdQu0Zq4

https://youtu.be/YEKUiiFugBc

Metcon (Time)

Every minute, on the minute, for 10 minutes:

6 x DB Front Squats

6 x Hand Release Push-Ups

RX 35/20

RX+ 50/35 , 4 x Hand Stand PU

At the 13:00 mark, complete:

Three sets of:

500M Row

6 x Burpee Pull Up

Rest 60 seconds

RX+ 4 x Burpee Bar MU
Your score will be the total amount of time it took you to compelte the entire workout.

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