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Monthly Archive for: ‘November, 2014’

WOD 11-29-14

Metabolic CrossFit – CrossFit

Metcon (Time)

WOD: “Disposable Heroes”

5 rounds for time of:

400m Run

40m Lunges (132ft)

25 Knees to elbows*

25 Push ups

25 Burpee pull ups

*If you drop off of the bar, you must immediately do 5 burpees.

50 minute cap

WOD 11-28-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Front Squats (155/105)

then, 9-6-3 reps of:

Jerk (155/105)

Bar Muscle ups

Skill Work

EMOM x 12

First 3 minutes: 4 Clean and Jerks, Heavy as possible

Second 3 minutes: 6 Clean and Jerks, Heavy

Third 3 minutes: 8 Clean and Jerks, Moderate

Final 3 Minutes: 10 Clean and Jerks, Light

WOD 11-26-14

Metabolic CrossFit – CrossFit

Metcon (Time)

3 rounds for time of:

Run 800m

25 Burpees

WOD 11-25-14

Metabolic CrossFit – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Skill Work

21-18-15-12-9-6-3 reps for time of:

Unbroken Box Jumps (24/20)

WOD 11-24-14

Metabolic CrossFit – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Skill Work

Work your weakness if you have any energy left.

11-22-14

Metabolic CrossFit – CrossFit

Metcon (Time)

30-20-10-20-30 reps

of:

Kettlebell Swings (53/35)

Box Jumps (24/20)

400m Run after every round

WOD 11-21-14

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

Row For Calories

Power Clean (135/95)

Skill Work

Work pistols for 10 minutes.

WOD 11-20-14

Metabolic CrossFit – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

WOD 11-19-14

Metabolic CrossFit – CrossFit

Metcon (10 Rounds for reps)

EMOM x 10

1 Strict HSPU + 3 Kipping – work to a deficit for increased difficulty

Metcon (10 Rounds for distance)

EMOM x 10:

Guys: Row 200 meters

Girls: Row 180 meters

WOD 11/18/14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

25 Burpees

3RFT of:

10 Deadlifts (275/185)

50 Double unders

Then: 25 Burpees

Skill Work

12 min Muscle up ladder

Minute 1 – complete 1 muscle up

Minute 2 – complete 2 unbroken muscle ups

Minute 3 – complete 3 unbroken muscle ups…

Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.Note: Sub 1 pull-ups and 1 ring dips per round if unable to do muscle ups.

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