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:
2/22/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
10 Dislocates
50′ Samson stretch
10 push-up to down dog
50′ kettlebell high pulls
200m run
Primer
3 Rounds
10 Calorie row
10 Jump Squats
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight; at least 10:00 for coach to go over standards and allow for setup.
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Past WOD’s:
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2/21/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Primer 12-9-6 Row For Calories Burpees over Rower Metcon (Time) …
2/20/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 Rounds 15 Push Ups 15 Empty Bar Thrusters …
2/19/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warm-up Run 1 mile Metcon (AMRAP – Reps) Strength …
2/18/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Primer 3 Rounds :32 Bike 12 Jumping Lunges Metcon (Time) …
2/16/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 7 Run 400m 10 Goblet squats 10 pushup …
2/15/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Dislocates 10 strict press, PVC 10 pushups 10 …
2/14/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 3 run 3 laps 10 squat jumps 2:00 …
2/13/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Row 500m 15 Good Mornings 75/55 15 Push Ups …
2/21/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warm-up Row 100/80 Calories Metcon (AMRAP – Reps) Strength …
2/11/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 50′ Bear Crawl 50′ Inchworm 2 laps in gym …
2/21/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Primer 12-9-6 Row For Calories Burpees over Rower Metcon (Time) …
2/20/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 Rounds 15 Push Ups 15 Empty Bar Thrusters …
2/19/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warm-up Run 1 mile Metcon (AMRAP – Reps) Strength …
2/18/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Primer 3 Rounds :32 Bike 12 Jumping Lunges Metcon (Time) …
2/16/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 7 Run 400m 10 Goblet squats 10 pushup …
2/15/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Dislocates 10 strict press, PVC 10 pushups 10 …
2/14/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup AMRAP 3 run 3 laps 10 squat jumps 2:00 …
2/13/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Row 500m 15 Good Mornings 75/55 15 Push Ups …
2/21/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warm-up Row 100/80 Calories Metcon (AMRAP – Reps) Strength …
2/11/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 50′ Bear Crawl 50′ Inchworm 2 laps in gym …
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