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Monthly Archive for: ‘November, 2015’

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

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