Archives

Monthly Archive for: ‘June, 2015’

WOD: 6/27/15

Metabolic CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

WOD: 6/26/15

Metabolic CrossFit – CrossFit

Metcon (Time)

50 Bar Facing Burpees

30 Power Snatches (135/95)

10 Muscle ups

Divide up reps as needed to maintain intensity, for example 10RFT: 5-3-1

Strength

5×5 Front Squats

WOD: 6/23/15

Metabolic CrossFit – CrossFit

WOD: 6/22/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to establish a 1 rep max Deadlift

Metcon (Weight)

EMOMx7

3 Squat Cleans – you choose the weight

Strength

7×5 Front Squats, across – Go every 2 minutes

WOD: 6/20/15

Metabolic CrossFit – CrossFit

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

WOD: 6/18/15

Metabolic CrossFit – CrossFit

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

WOD: 6-16-15

Metabolic CrossFit – CrossFit

Strength

5×7 Front Squats – go every 3 minutes

Metcon (Time)

10 RFT of:

3 Power Snatches (135/95)

15 Wall Balls (20/14)

WOD: 6/15/14

Metabolic CrossFit – CrossFit

Strength

10×3 Back Squats – Go every 90 seconds

Metcon (Time)

5 RFT

8 Strict TTB

8 DB Thrusters (35/25)

14 DB Walking Lunges (35/25)

WOD: 6/13/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

6 Power Cleans (185/135)

12 Burpees

18 Toes to Bar

200m Run

WOD: 6/12/15

Metabolic CrossFit – CrossFit

Metcon (Time)

500m Row

400m Run

20 Muscle ups

Rest 3 minutes

500m Row

400m Run

20 DB Snatch (100/70)

Rest 3 minutes

500m Row

400m Run

20 HSPU

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