Archives

Monthly Archive for: ‘October, 2014’

Walking Dead

Metabolic CrossFit – CrossFit

Metcon (Time)

Walking Lunge 100 ft

21 pull-ups

21 sit-ups

Walking Lunge 100 ft

18 pull-ups

18 sit-ups

Walking Lunge 100 ft

15 pull-ups

15 sit-ups

Walking Lunge 100 ft

12 pull-ups

12 sit-ups

Walking Lunges 100 ft

9 pull-ups

9 sit-ups

Walking Lunges 100 ft

6 pull-ups

6 sit-ups

WOD 10-30-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 deadlifts (225/155)

12 hand release push-ups

15 box jumps (24/20)

Hang Clean (10 x 2 @ 65-75%)

WOD 10-29-14

Metabolic CrossFit – CrossFit

Weightlifting

Snatch (1 rep max, any style)

Metcon

Metcon

For Time:

30 OHS (115/80)

30 TTB

20 Power Snatch (115/80)

20 TTB

10 Squat Snatch (115/80)

10 TTB

WOD 10-28-14

Metabolic CrossFit – CrossFit

Metcon (Time)

6 RFT

400m Run

20 Pullups

20 Burpees

Diane + MU

Metabolic CrossFit – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Muscle-ups (1-2 strict MU + 1-2 kipping MU EMOM x 15)

WOD 11-1-14

Metabolic CrossFit – CrossFit

Metcon (Time)

“Heartbreak Kid”

3 RFT

10 Front Squats (185/135)

20 C2B Pull-ups

50 Double unders

Toes-To-Bar (EMOM x10, 10 toes to bar)

Grace

Metabolic CrossFit – CrossFit

Warm-up

Group Warmup (No Measure)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Strength

Squats:

3 rounds NOT for time of:

10 OHS, 65/45

10 Squat Therapy

This is about improving your positioning, not getting stronger or going faster. Go slow and get better!

10.25.14

Metabolic CrossFit – CrossFit

Group Warmup (No Measure)

Metcon

Metcon (Time)

3 rounds for time (20 minute time cap);

14 burpee over the box jumps

21 KB swings

28 shoulder touches

Strength

Back Squat (10 x 1 rep)

Front Squat (2 x 3 reps)

Liquid Cocaine

Metabolic CrossFit – CrossFit

Group Warmup (No Measure)

EMOM x 12

Odd: Power Snatch + Squat Snatch

Even: 4 Back Squats

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Metcon (Time)

5 Rounds for Time

5 Clean and Jerks (155/105)

10 C2B Pull-ups

10.22.14

Metabolic CrossFit – CrossFit

Warm-up

Group Warmup (No Measure)

Strength

Deadlift (1 rep max)

Metcon

Metcon (Time)

1000 m Row

500 m Row

250 m Row

5 mins. rest between rounds

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