Archives

Monthly Archive for: ‘March, 2015’

WOD: 3/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

AMRAP 10

Up ladder of 5-10-15-20-25-30… Wall Balls (30/20) – as high as possible.

5 Hang Power Clean (165/115) between every set of wall balls.

Post reps completed to comments.

Strength

15 minutes to work up to a 3 rep max jerk – must be cleaned from the ground, no racks

Skill Work

15 minutes work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

WOD: 3/30/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

400m Run

21 Burpees

Strength

15 minutes to work on the complex: Power Clean + 2 Front Squats + Jerk

Skill Work

EMOMx7: 5 unbroken C2B Pull-ups

WOD: 3/28/15

Metabolic CrossFit – CrossFit

Metcon (Time)

5 rounds for time of:

9 Push Press

12 Reverse Lunges (same weight as PP)

15 Pullups

WOD: 3/27/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

WOD: 3/26/15

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: 3/25/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

50 Calorie Row

15 Handstand Push-ups

50 Double Unders

WOD: 3/24/15

Metabolic CrossFit – CrossFit

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

WOD: 3/23/15

Metabolic CrossFit – CrossFit

Strength

EMOMx9 Clean and Jerk

Min 1-2-3 at 85% 1 rep max

Min 4-5-6 at 90%

Min 7-8-9 at 95%

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

WOD: 3/21/15

Metabolic CrossFit – CrossFit

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Skill Work

EMOMx10

Odd: 200m Row

Even: 3-5 Muscle ups or Strict Pull-ups

WOD: 3/20/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

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