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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