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Monthly Archive for: ‘December, 2014’

WOD 12-31-14

Metabolic CrossFit – CrossFit

One WOD only today at 9:00am

Holleyman (Time)

30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#

WOD 12-30-14

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

15 C2B Pull ups

12 Lateral Burpee Box Jump Overs (20″)

9 Back Squats (225/145)

Skill Work

5×5 OHS

WOD 12-29-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP of:

5 C2B Pull-ups

5 Ring Dips

-then (no rest)-

6 min AMRAP of:

30 Double Unders

12 Burpees

-then (no rest)-

3 min AMRAP of:

5 C2B Pull-ups

5 Ring Dips

Skill Work

House of Pain & Sled Sprints

WOD 12-27-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

Metcon – “Ogar Strong”

AMRAP 14:

3 TNG Snatches – you choose weight

1 Muscle up

12 Wall Balls

-Rest 5:00-

AMRAP 14:

10 Push-ups

20 Sit-ups

30 Double Unders

WOD 12-26-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

1K Row

30 Deadlift (185/135)

20 Front Squats (185/135)

30 Deadlifts (185/135)

1K Row

Skill Work

7×1 3-Position Pausing Snatch Pull – increasing load across the 7 sets if able.

Pause for 2 seconds at each position, checking to to ensure proper positioning.

Position 1: At Knees – looking for vertical shins and chest as high as possible.

Position 2: Mid Thigh – shoulders over the bar, bar close to thighs, weight in mid-foot.

Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.

WOD 12-24-14

Metabolic CrossFit – CrossFit

One WOD only today at 9:00am

Metcon (Time)

“12 Days of Christmas”

1 Rope Ascent

2 Box Jumps (30/24”)

3 Handstand Push-ups

4 Thrusters (95/65#)

5 Burpees

6 Toes to Bar

7 KB swings (70/53#)

8 Double Unders

9 Ring Dips

10 Pullups

11 Pushups (hand release)

12 Clean and Jerk (135/95#)

*Complete the workout like the song, 1, 2-1, 3-2-1, 4-3-2-1 and so on until you hit 12 and work your way all the way down to your last rep.

WOD 12-23-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

3 Rounds for max reps of:

1 min Over the Box Jumps (24/20)

1 min Toes to Bar

1 min Deadlifts (225/155)

1 min Rest

Skill

Skill Work

EMOM x 12:

Odd: 5 OHS below 50% of 1RM

Even: 50 Double unders

WOD 12-22-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

21 Thrusters (115/80)

9 Muscle-ups

15 Thrusters (115/80)

7 Muscle-ups

9 Thrusters (115/80)

5 Muscle-ups

Skill Work

Snatch Technique Work: EMOMx5: 5 touch and go Squat Snatches

WOD 12-20-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

50 Wall Balls (20/15)

50 Double unders

40 Box Jumps (24/20)

40 TTB

30 C2B Pull ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle ups

WOD 12-19-14

Metabolic CrossFit – CrossFit

Metcon (Time)

Kettlebell Burpee Beast

20/2

18/4

16/6

14/8

12/10

10/12

8/14

6/16

4/18

2/20

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