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:
1/19/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
200m run
50′ Bear Crawl
300m Run
50′ Samson
400m Run
Metcon (No Measure)
Specific Warmup
Spend 5:00 warming up and practicing double unders
Metcon (AMRAP – Reps)
Partner Metcon
AMRAP 6 Minutes x 3
100′ Dumbbell Waiter Walk w/ 50/35s *Regional Style
10 Dumbbell Box Step Overs 24/20″ 50/35s
Max Rep Double Unders in remaining time, both partners go at same time
Rest 2:00
*One partner will complete a round before the second partner can begin. Both partners complete the double unders together
*Regional Style means one DB overhead and the other in the front rack position
Past WOD’s:
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MCF T5 12/7/18
Metabolic CrossFit – CrossFit – – – – RETEST WEEK – – – – Get in and Record your Scores. …
MCF T4 12/6/18
Metabolic CrossFit – CrossFit – – – – RE-TEST WEEK – – – – Get in and Record your Scores. …
MCF RT3 12/5/18
Metabolic CrossFit – CrossFit – – – – RE-TEST WEEK – – – – Get in and Record your Scores. …
MCF RT2 12/4/18
Metabolic CrossFit – CrossFit – – – – RE-TEST WEEK – – – – Get in and Record your Scores. …
MCF RT1 12/3/18
Metabolic CrossFit – CrossFit – – – -RE-TEST WEEK – – – – Make sure you get in and record …
1/12/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 400m run 2:00 bike 4 Rounds :30 …
1/11/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup 2:00 bike 200m run 100′ …
1/10/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup 1:00 lunge hold, each leg …
1/9/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 4 10 Box Step …
1/8/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup 3 laps in gym 1:00 …
MCF T5 12/7/18
Metabolic CrossFit – CrossFit – – – – RETEST WEEK – – – – Get in and Record your Scores. …
MCF T4 12/6/18
Metabolic CrossFit – CrossFit – – – – RE-TEST WEEK – – – – Get in and Record your Scores. …
MCF RT3 12/5/18
Metabolic CrossFit – CrossFit – – – – RE-TEST WEEK – – – – Get in and Record your Scores. …
MCF RT2 12/4/18
Metabolic CrossFit – CrossFit – – – – RE-TEST WEEK – – – – Get in and Record your Scores. …
MCF RT1 12/3/18
Metabolic CrossFit – CrossFit – – – -RE-TEST WEEK – – – – Make sure you get in and record …
1/12/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 500m row 400m run 2:00 bike 4 Rounds :30 …
1/11/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup 2:00 bike 200m run 100′ …
1/10/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup 1:00 lunge hold, each leg …
1/9/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 4 10 Box Step …
1/8/19
Metabolic CrossFit – CrossFit —- Week 5 —- View Public Whiteboard Warm-up (No Measure) Warmup 3 laps in gym 1:00 …
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