Archives

Monthly Archive for: ‘January, 2015’

WOD: 1/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2, one athlete works, while the other rests.

50 Burpees

10 Clean and Jerks (155/105)

75 Box Jumps (24/20)

10 C&J (155/105)

100 Pull ups

10 C&J (155/105)

75 Box Jumps (24/20)

10 C&J (155/105)

50 Burpees

WOD: 1/30/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Skill Work

Kick your goat. Work mobility.

WOD: 1/29/15

Metabolic CrossFit – CrossFit

CrossFit 500 (Time)

Five rounds for time of:

25 Kettlebell swings

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

WOD: 1/28/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

70 Double Unders

50 Bar Facing Burpees

30 Squat Clean Thrusters (135/95)

10 Muscle-ups

Strength

EMOMx5: 5 Touch and Go Snatches

WOD: 1/27/15

Metabolic CrossFit – CrossFit

Metcon (8 Rounds for reps)

Tabata :20/:10 x 8

Toes to Bar

Box Jumps

Row for Cals

Shoulder to Overhead (95/65)

Strength

EMOMx15

First 5 minutes: 4 Power Snatches – No TnG, work good position off the floor

Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning

Final 5 minutes: 4 TnG Power Snatches – make ‘em pretty.

Every rep during this 15 minute set, your feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.

WOD: 1/26/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For Time:

20 Thrusters (95/65)

20 Power Cleans

20 Shoulder to Overhead

20 Overhead Squats

20 Front Squats

Every minute on the minute, stop where you are and complete 5 burpees. Use the same weight for each movement.

Skill Work

AMRAP 8

Choose one of the following:

A. 3 Muscle ups and 30 Double unders

B. 5 Muscle ups and 50 Double unders

C. 7 Muscle ups and 70 Double unders

Additional Work – Time Permitting

30 Heavy Wall Balls for time (30/20)

rest 1 minute

20 Heavy Wall Balls for time (30/20)

Rest 1 minute

10 Heavy Wall Balls for time (30/20)

WOD: 1/24/15

Metabolic CrossFit – CrossFit

RJ (Time)

5 Rounds for time of:
800m Run
5 Rope Climbs, 15′
50 Push-ups

WOD: 1/23/15

Metabolic CrossFit – CrossFit

Metcon (Time)

50 GHD Sit-ups

2k Row

50 GHD Sit-ups

Skill Work

3 x 200m Farmers Carry (70/53)

2 minute rest between sets

3 x 400m Runs

1 minute rest between sets

WOD: 1/22/15

Metabolic CrossFit – CrossFit

Metcon (Time)

15-12-9-12-15

KB Swings (70/53)

Box Jumps (24/20)

Toes to Bar

Rest 5 minutes, then…

Complete 15 muscle-ups in as few sets as possible.

Skill Work

60 Alternating Pistols for time.

WOD: 1/21/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

10.9.8.7.6.5.4.3.2.1 of:

Unbroken Squat Cleans (135/95)

Bar Facing Burpees

Skill Work

10 Close Grip OHS – you choose the weight, hands double thumb distance apart.

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