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:
Karen
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
400m run
5 burpees
100′ skip
100′ back pedal
5 burpees
100′ side shuffle
100′ Bear crawl
5 burpees
400m run
Metcon (No Measure)
Accessory Work (before metcon)
Barbell Curl, empty
3×10
Abmat Medball Passes with a partner 20/14
4×15
Weighted Front Squat Holds 115/85
:20 x 5
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Past WOD’s:
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12/5/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up :60 Bike (Easy) 1:00/side Ankle stretch w/kb :60 …
12/04/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 3 rounds :30 static hold on rings …
12/3/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Amrap 6 10 air squats 5 burpees 10 SDLHP, …
12/2/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warmup 100/70 cal on AAB Deadlift (4×16) 1×6@62.5% 1×5@72.5% …
1130/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds 1:00 skip 10 wall squats 1:00 jog …
11/29/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 500m row 600m bike Metcon (3 Rounds …
11/27/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 Rounds 15 Calorie Row 20 Band Pull-Aparts :30 …
11/26/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds; PVC, Empty Bar 5 burpees, no push-up …
Phase 1
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds :20 Ankle stretch w/ kb 10 Dislocates …
Tour of Memphis…
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Romwod Metcon (Time) Tour of Memphis… 14k on Rower …
12/5/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up :60 Bike (Easy) 1:00/side Ankle stretch w/kb :60 …
12/04/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 3 rounds :30 static hold on rings …
12/3/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Amrap 6 10 air squats 5 burpees 10 SDLHP, …
12/2/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warmup 100/70 cal on AAB Deadlift (4×16) 1×6@62.5% 1×5@72.5% …
1130/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds 1:00 skip 10 wall squats 1:00 jog …
11/29/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 500m row 600m bike Metcon (3 Rounds …
11/27/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 Rounds 15 Calorie Row 20 Band Pull-Aparts :30 …
11/26/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds; PVC, Empty Bar 5 burpees, no push-up …
Phase 1
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 rounds :20 Ankle stretch w/ kb 10 Dislocates …
Tour of Memphis…
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Romwod Metcon (Time) Tour of Memphis… 14k on Rower …