Archives

Monthly Archive for: ‘February, 2015’

WOD: 2/28/15

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: 2/27/2015

Metabolic CrossFit – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

WOD: 2/26/15

Metabolic CrossFit – CrossFit

Metcon (Time)

5RFT

6 Power Snatches (135/95)

12 Over the Box Jumps (24/20)

Skill Work

Practice free standing handstands, handstand walks, and handstand push-ups or another skill you need to work.

WOD: 2/25/15

Metabolic CrossFit – CrossFit

Strength

A. 5×3 High Bar Pause Back Squats – Hold the bottom for 3 seconds, Go every 90 seconds

B. 2×10 Front Squats

Metcon (AMRAP – Reps)

Torture

:30 on/:30 off, 4 times at each station before rotating

Airdyne for calories

Double unders

GHD Sit-ups (or regular sit-ups)

Farmer’s Carry

Rower

WOD: 2/24/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

1,000m Row (or run or 5:00 Airdyne)

20 Pistols

20 Bench Press, bodyweight (girls do 15 reps)

40 meter (130’ or “column to column” 5 times plus a little) Dumbbell or KB (each hand) Walking Lunge

20 Bench Press, bodyweight (girls do 15 reps)

20 Pistols

1,000m Row (or run or 5:00 Airdyne)

WOD: 2/23/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

WOD: 2/21/15

Metabolic CrossFit – CrossFit

Metcon (Time)

25 HSPU

50 Back Rack Walking Lunges (95/65)

Row 1000m

75 Sit-ups

150 Double Unders

WOD: 2/20/15

Metabolic CrossFit – CrossFit

Metcon (15 Rounds for reps)

EMOMx15

Min 1: 5 Wall Balls + 5 Power Cleans (135/95)

Min 2: 5 Wall Balls + 5 Toes to Bar

Min 3: 5 Wall Balls + 5 Push Jerks (135/95)

You choose the weight for the Wall Ball. Repeat the sequence for 15 minutes.

Skill Work

Ring work:

Ring dips, L-sits, Ring stability holds, Ring TTB, Front and Back Lever, Ring pull-ups

WOD: 2/19/15

Metabolic CrossFit – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Substitute 4 pull-ups and 4 ring dips for the muscle ups if needed.

WOD: 2/18/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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