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:
8/19/17
Metabolic CrossFit – CrossFit
Warm-up
Beginning 5 minutes into class- 15 minutes to complete:
5 rounds – do not drop the bar during each round – start with just the bar
3 power snatches
6 thrusters
30 second bar hold overhead
Metcon (Time)
Mountain Man
30 Power Snatches (75/55)
600m Run
60 Thrusters (75/55)
600m Run
30 Power Snatches (75/55)
Cool-down
2-3 rounds at your own pace:
1 minute in the bottom of your squat (move around)
30 seconds in downward dog (stretch your calves)
30 seconds in hollow hold
Past WOD’s:
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8/18/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class- 16 minutes to complete: A1) 4×6 deadlifts – build up …
8/17/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class- 10 minutes to complete: Row 20 calories 20 burpees Run …
8/16/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 minutes to complete 3 rounds: 10 back squats, …
8/15/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 minutes complete: Row 1000m Run 800m Then find …
8/14/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 20 minutes to complete: A1) 5 sets of Power …
8/12/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 1: Pizza delivery – hold an ab mat overhead …
8/11/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – Every three minutes for five rounds: 5 power snatch …
8/10/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 minutes to complete: -no score- 800m run 1000m …
8/9/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 AMRAP: -not scored- 400m Run Single db overhead …
8/8/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 20 minutes to complete: A1) 3-3-3-3-3 Deadlifts @ 45,55,65,75,85% …
8/18/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class- 16 minutes to complete: A1) 4×6 deadlifts – build up …
8/17/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class- 10 minutes to complete: Row 20 calories 20 burpees Run …
8/16/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 minutes to complete 3 rounds: 10 back squats, …
8/15/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 minutes complete: Row 1000m Run 800m Then find …
8/14/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 20 minutes to complete: A1) 5 sets of Power …
8/12/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 1: Pizza delivery – hold an ab mat overhead …
8/11/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – Every three minutes for five rounds: 5 power snatch …
8/10/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 minutes to complete: -no score- 800m run 1000m …
8/9/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 15 AMRAP: -not scored- 400m Run Single db overhead …
8/8/17
Metabolic CrossFit – CrossFit Warm-up Beginning 5 minutes into class – 20 minutes to complete: A1) 3-3-3-3-3 Deadlifts @ 45,55,65,75,85% …
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