Welcome to Metabolic CrossFit!
Jordan’s Story
My background is not that of an athlete. In fact I can say that I grew up pretty sedentary. Sure I played the occasional youth league soccer, baseball, and football. But I was always the big kid...
Today’s WOD:
4/21/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
200 Meter Run
Quad Stretch
50′ Toy Soldiers
50′ Walking Spiderman
50′ Inchworms
50′ 3 Air Squats + 1 Broad Jump
50′ High Knees
50′ Butt Kickers
:30/leg Samson Stretch
Side Lunges
Complete 3 of each barbell movement at RX weight. Take the time to appropriately build up to that weight.
Adderall (AMRAP – Reps)
27 minute METCON as follows:
Minute 0-10: 1 Mile Run + Max Effort Clean and Jerk (135/95) in remaining time
Minute 10-13: Rest
Minute 13-20: 800 Meter Run + Max Effort Power Snatch (115/80) in remaining time
Minute 20-23: Rest
Minute 23-27: 400 Meter Run + Max Effort Thrusters (95/65) in remaining time
*Score will be reps
Past WOD’s:
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Century Club
Metabolic CrossFit – CrossFit Bring a friend today for Friends, Fun, and Fundamentals. View Public Whiteboard Warm-up (No Measure) 2 …
5/10/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds 10 fwd PVC passthrough 10 atw PVC passthrough …
4/20/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 Minutes to Complete: 200m Easy Row 5 Push-up to …
Full Circle
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 minutes to complete 200m Easy Row 5 Push-up to …
Ring of Fire
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Minutes to complete: 10 Shoulder Passes 50′ Inchworms :30 …
5/3/18
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) A. 4 rounds 200m row 10 Dead Bugs :45sec MABU …
5/11/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 6pm Weightlifting Warmup on Whiteboard PWR C&J 3×3 *% of …
5/4/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 6pm Weightlifting Warmup on the Whiteboard Snatch Pull 3×3 *% …
4/27/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 6pm Weightlifting Warmup on the Whiteboard Clean & jerk 7×3 …
4/19/2018 – Say It Ain’t So
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3min Bike 1min kb squat clean & jerk rest 2min …
Century Club
Metabolic CrossFit – CrossFit Bring a friend today for Friends, Fun, and Fundamentals. View Public Whiteboard Warm-up (No Measure) 2 …
5/10/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds 10 fwd PVC passthrough 10 atw PVC passthrough …
4/20/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 Minutes to Complete: 200m Easy Row 5 Push-up to …
Full Circle
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 15 minutes to complete 200m Easy Row 5 Push-up to …
Ring of Fire
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Minutes to complete: 10 Shoulder Passes 50′ Inchworms :30 …
5/3/18
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) A. 4 rounds 200m row 10 Dead Bugs :45sec MABU …
5/11/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 6pm Weightlifting Warmup on Whiteboard PWR C&J 3×3 *% of …
5/4/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 6pm Weightlifting Warmup on the Whiteboard Snatch Pull 3×3 *% …
4/27/2018
Metabolic CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) 6pm Weightlifting Warmup on the Whiteboard Clean & jerk 7×3 …
4/19/2018 – Say It Ain’t So
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3min Bike 1min kb squat clean & jerk rest 2min …
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