Archives

Monthly Archive for: ‘May, 2015’

WOD: 5/30/15

Metabolic CrossFit – CrossFit

Metcon (Time)

“Eva”

Five rounds for time of:

Run 800 meters

30 “Heavy” Kettlebell swings

30 Pull-ups
10 minute time cap per round, post total number of pull-ups completed each round

WOD: 5/29/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 of:

50 Wall Balls (20/15)

50 Double unders

40 Box Jumps (24/20)

40 Toes to Bar

30 C2B Pull-ups

30 Burpees

20 Power Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle ups

WOD: 5/28/15

Metabolic CrossFit – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Strength

EMOMx7: 3 TnG Power Cleans, start at 60# under your 1 rep max, add 5# each minute

WOD: 5/27/15

Metabolic CrossFit – CrossFit

Metcon (Time)

20 Thrusters

20 Hang Power Clean

20 Push Press

20 OHS

20 Front Squat

*EMOM complete 5 Burpees.

Guys: 95#

Girls: 65#

Strength

EMOMx15; snatch

Min 1: 1 rep @ 30# under PR

Min 2: 1 rep @ 25# under PR

Min 3: 1 rep @ 20# under PR

Min 4: 1 rep @ 15# under PR

Min 5: 1 rep @ 10# under PR

Repeat 3x

WOD: 5/26/15

Metabolic CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Strength

5 RFT

6 Bench Press (bodyweight/70% of bodyweight)

10 Strict Pull ups

WOD: 5/25/15

Metabolic CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

WOD: 5/23/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete AMRAP 25 of:

50 Wall Balls (20/15)

40 KB Swings (70/53)

30 Toes to bar

400m Run (200m each)

One athlete works at a time, with the exception of the run. Both athletes start the run at the same time, the first athlete to complete the run can start working, while the other athlete finishes their run.

WOD: 5/22/15

Metabolic CrossFit – CrossFit

Strength

5×5 Strict Press

Metcon (Time)

21-15-9

Squat Snatches (95/65)

C2B Pull ups

Strength

Additional Strength – Time Permitting

10×3 Back Squats – Go every 60 seconds

WOD: 5/21/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

10 Clean and Jerks (135/95)

400m Run

Skill Work

7 sets of 7 Chest to Bar Pull-ups, 1 minute rest between sets

WOD: 5/20/15

Metabolic CrossFit – CrossFit

Strength

Strength (20 minutes of work time)

5×7 Back Squats, across

AND/OR

10×3 Bench Press, climbing

Metcon (AMRAP – Rounds and Reps)

“The Admiral” (25 minute time cap)

3 RFT:

20 Burpee Pull ups – bar should be about 6″ above max reach

20 Front Squats (155/105)

20 Box Jumps (24/20)

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