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Monthly Archive for: ‘October, 2015’

WOD: 10/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

“The Walking Dead”

50 Walking Lunges

THEN:

5 rounds of:

5 Deadlifts (275/185)

10 Burpees

THEN:

400m run with plate taken from your barbell (45/25)

WOD: 10/30/15

Metabolic CrossFit – CrossFit

Gymnastics

L-sits

Annie (Time)

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

WOD: 10/29/15

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for reps)

With a running clock…

A. AMRAP 5

12 Box Jump Overs (24/20)

12 Bar Facing Burpees

12 Front Squats (135/95)

Rest 5 Minutes

B. AMRAP 5

10 Box Jump Overs (24/20)

10 Bar Facing Burpees

10 Front Squats (135/95)

Rest 5 Minutes

C. AMRAP 5

8 Box Jump Overs (24/20)

8 Bar Facing Burpees

8 Front Squats (135/95)

WOD: 10/28/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

WOD: 10/27/15

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT:

12 Jerks (135/95)

12 Box Jumps (24/20)

12 Cleans (135/95)

12 C2B Pull ups

WOD: 10/26/15

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for weight)

7 minutes in heaven…3 times!

EMOMx7: Power Snatches, increasing weight while decreasing number of reps

Min 1: 7 reps

Min 2: 6 reps

Min 3: 5 reps

Min 4: 4 reps

Min 5: 3 reps

Min 6: 2 reps

Min 7: 1 rep

-rest 2 minutes-

EMOMx7: Power Cleans, increasing weight while decreasing number of reps

Min 1: 7 reps

Min 2: 6 reps

Min 3: 5 reps

Min 4: 4 reps

Min 5: 3 reps

Min 6: 2 reps

Min 7: 1 rep

-rest 2 minutes-

EMOMx7: Thrusters, increasing weight while decreasing number of reps

Min 1: 7 reps

Min 2: 6 reps

Min 3: 5 reps

Min 4: 4 reps

Min 5: 3 reps

Min 6: 2 reps

Min 7: 1 rep

Score is 1 rep max weight from minute 7 of each movement.

WOD: 10/24/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

Teams of 2 complete AMRAP 20 of:

100 Wall Balls

100 Double Unders

80 Box Jumps (24/20)

80 Toes to Bar

60 C2B Pull-ups

60 Burpees

40 Cleans (145/100)

40 Jerks

20 Snatch

20 Muscle-ups

WOD: 10/23/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

10 Deadllifts (275/185)

10 Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Cal Row

15 Wall Balls (20/14)

Skill Work

“Death by Muscle up”

EMOM complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

If you don’t have muscle-ups, work on various pulls and transitions.

WOD: 10/22/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of:

50 Double Unders

20 Kettlebell Swings (70/53)

7 Jerks (185/135)

Strength

EMOMx8:

Odd: 7 TTB + 7 Power Cleans (155/105)

Even: 7 TTB + 7 Front Squats (155/105)

*Scale reps as needed to complete them within the 1 minute allowance and make the transition.

WOD: 10/21/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of:

30 Calorie Row

15 Overhead Squats (115/80)

Strength

A. 3-Rep Heavy Front Squat

B. 10-Rep Heavy Back Squat

Metcon (Time)

5 RFT:

10 Burpees

35 Double unders

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