Archives

Monthly Archive for: ‘April, 2015’

WOD: 4/30/15

Metabolic CrossFit – CrossFit

Metcon (Time)

50 Wall Balls (20/15)

25 Deadlifts (245/165)

50 Wall Balls (20/15)

Every minute on the minute, starting at the 60 second mark, complete 5 Burpees.

Strength

5×2 Squat Snatch

AND/OR

Power Clean + Hang Squat Clean + Jerk, work up to a max set.

AND/OR

3×3 Front Squats, across

WOD: 4/29/15

Metabolic CrossFit – CrossFit

Metcon (Time)

1k Row, followed by:

21-15-9:

KB Swings (70/53)

Burpees

Strength

EMOMx10

Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight

Even: 3-6 Muscle ups

WOD: 4/28/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

10 Front Squats (185/135)

20 C2B Pull ups

50 Double unders

Strength

Push Press 5×3, increase weight each set

WOD: 4/25/15

Metabolic CrossFit – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

Run 200 meters between each set of cleans.

WOD: 4/24/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

400 m Run

21 Burpees

Strength

EMOMx7: 2 Hang Squat Cleans, drop after each rep (each rep can be done as a single)

WOD: 4/23/15

Metabolic CrossFit – CrossFit

Strength

Strength

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

B. 2×10 Front Squats

Skill Work

Torture

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

Airdyne for calories

Double unders

Plank Holds

Farmer’s Carry

Rower

WOD: 4/22/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

100 Double Unders, followed by:

3 RFT:

15 Deadlifts (225/155)

21 GHD Sit-ups

Followed by: 100 Double Unders

Strength

A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean

B. 5×1 Squat Clean, with the same weight you were able to get above

WOD: 4/21/15

Metabolic CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Strength

A. 3×8 Strict Press

B. 3×5 Push Press

C. 3×3 Push Jerk

WOD: 4/20/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

WOD – “Mind Eraser”

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200m Run or 250m Row

Strength

EMOMx14

Odd: 5 Back Squats

Even: 5 Strict Presses

WOD: 4/18/15

Metabolic CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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