Archives

Monthly Archive for: ‘September, 2015’

WOD: 9/30/15

Metabolic CrossFit – CrossFit

Metcon (Time)

20-16-12-8 of:

Power Snatch (95/65)

Burpee

Thruster (95/65)

Toes to Bar

Strength

2×10 Back Squat

WOD: 9/29/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

15 Deadlifts (245/165)

15 Dumbbell Push Press (50/35)

Skill Work

EMOMx10

Odd: 10 Overhead Squats (95/65)

Even: 50 Double unders

Fran

Metabolic CrossFit – CrossFit

Squat Clean Thruster (work up to 1 rep max)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

WOD: 9/26/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of two, 5 Rounds each of:

5 HSPU

10 Power Clean (135/95)

15 Burpees

20 KBS (53/35)

25 Wall Balls (20/14)

One athlete completes all the reps of a given movement while the other rests, then switch.

WOD: 9/25/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on:

5×5 Overhead Squats

Metcon (Time)

15 minute time cap

3 RFT:

10 Cleans (155/105)

15 Burpee Box Jump Overs (24/20)

20 Wall Balls (30/20)

*Pick a load and BJ height you can manage within 15 minutes so that you get the intended stimulus. Around 10 minutes is perfect.

WOD: 9/24/15

Metabolic CrossFit – CrossFit

Metcon (Time)

(25 minute time cap)

3 Rounds for time of:

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

20 Front Squats (155/105)

20 Box Jumps (24/20″)

Strength

5×1 Snatch from low hang

WOD: 9/23/15

Metabolic CrossFit – CrossFit

Metcon (Time)

6 RFT:

8 Toes to Bar

8 Jerks (155/105)

8 Burpees

8 unbroken Deadlifts (275/185)

Skill Work

Extra

50 Toes to Bar

25 GHD Sit-ups

50 Abmat Sit-ups

WOD: 9/22/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Snatches (75/55)

15 Box Jumps (24/20)

15 Snatches (95/65)

15 Box Jumps

15 Snatches (115/80)

15 Box Jumps

15 Snatches (135/95)

15 Box Jumps

AMRAP Snatches (155/105)

Metcon (Time)

24-21-18-15-12-9-6-3 unbroken wall balls for time

WOD: 9/21/15

Metabolic CrossFit – CrossFit

Metcon (6 Rounds for reps)

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double-Unders

1:00 Rest

Strength

3×3 Front Squat

WOD: 9/18/15

Metabolic CrossFit – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Skill Work

Row 2k

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