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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