WOD: 11/30/15
Metabolic CrossFit – CrossFit
Strength
20 minutes to work on 5×3 Push Press, working to a heavy set of 3.
***Between sets, accumulate 30 seconds side plank on each side
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24/20)
9 Push Presses (135/95)
9 Weighted Abmat Sit-ups (20/15 medicine ball)
WOD: 11/28/15
Metabolic CrossFit – CrossFit
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
WOD: 11/27/15
Metabolic CrossFit – CrossFit
Metcon (Time)
Today’s CrossFit main site WOD
3RFT:
1,000m Row
42 KB swings (53/35)
24 pull-ups
If all rowers are occupied, work on KB swings and pull-ups until one is available.
WOD: 11/25/15
Metabolic CrossFit – CrossFit
Strength
5 sets of:
5 Back Squats – you choose the weight, go heavy
20 unbroken Toes to Bar
No rest between squat and TTB. Rest as needed after TTB.
Metcon (Time)
21-15-9
Wall Balls (30/20)
KBS (72/53)
500m Row after each round
WOD: 11/24/15
Metabolic CrossFit – CrossFit
Strength
EMOMx10:
2 Squat Snatches, you choose the weight
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
WOD: 11/23/15
Metabolic CrossFit – CrossFit
Metcon (Time)
With a running clock
21-15-9:
Thrusters (95/65)
Box Jumps (24/20)
rest 5 min
21-15-9:
Calorie Row
Bar Facing Burpees
WOD: 11/21/15
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Reps)
Teams of 3 complete 2 rounds of:
3 mins of Power Snatch (95/65)
3 mins of Burpees over Bar
3 mins of Overhead Squats (95/65)
3 mins of Pull-Ups
11/20/15
Metabolic CrossFit – CrossFit
Metcon (Time)
EMOMX10
ODD 30 sec of DU+ 30 sec rest
EVEN 30 sec Plank Hold+ 30 sec rest
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
11/19/15
Metabolic CrossFit – CrossFit
Deadlift (15 min to a 1RM)
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
6 Clean+Jerk (135/95)
10 Burpees
4 Snatches (135/95)
10 HSPU
2 Muscle ups
10 Box Jumps (30/24)
11/18/15
Metabolic CrossFit – CrossFit
Bench Press (@75-85% 1RM)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Athlete Login
Practical Medicine
