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Monthly Archive for: ‘March, 2015’

3/7/15 Gym Closed for the Delta Throwdown II

Metabolic CrossFit – CrossFit

Metcon (Time)

Come support our athletes competing in the Delta Throwdown II at The Agricenter.

15.2

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of :

10 overhead squats (95/65)

10 chest-to bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95/65)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95/65)

14 chest-to-bar pull-ups

etc. following the same pattern until you fail to complete both rounds

WOD: 3/5/15

Metabolic CrossFit – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Choose Isabel or Grace, or a combination of the two, not to exceed 30 reps total

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Choose Isabel or Grace, or a combination of the two, not to exceed 30 reps total.

Skill Work

EMOMx10

Odd: 6-10 Handstand Push-ups

Even: 40 Double Unders

WOD: 3/4/15

Metabolic CrossFit – CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Strength

3 rep max Deadlift

WOD: 3/3/15

Metabolic CrossFit – CrossFit

Metcon (Time)

30-20-10-20-30 reps of:

Kettlebell Swings (53/35)

Box Jumps (24/20)

400m Run or Row after every round

Skill Work

Mobility work and/or skill practice

WOD: 3/2/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9 Row For Calories

Power Clean (135/95)

Skill Work

Work Pistols for 10 minutes

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 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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