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Monthly Archive for: ‘November, 2015’

WOD: 11/17/15

Metabolic CrossFit – CrossFit

Strength

Complete 3 Waves of Snatches

wave 1= 3@starting weight

2@+10lbs

1@+10lbs

wave 2= 3@+10lbs of wave 1 top weight

2@+10lbs

1@+10lbs

wave 3= 3@+10lbs of wave 2 top weight

2@+10lbs

1@+10lbs

*Do not start with too much weight

Metcon (Time)

3 RFT:

5 C2B Pull ups

10 KB Snatches (54/35)

15 Wall Balls (20/15)

20 Air Squats

25 Sit ups

30 ft walking lunges (45/25) plate OH

WOD: 11/17/15

Metabolic CrossFit – CrossFit

Strength

Complete 3 Waves of Snatches

wave 1= 3@starting weight

2@+10lbs

1@+10lbs

wave 2= 3@+10lbs of wave 1 top weight

2@+10lbs

1@+10lbs

wave 3= 3@+10lbs of wave 2 top weight

2@+10lbs

1@+10lbs

*Do not start with too much weight

Metcon

3 RFT:

5 C2B Pull ups

10 KB Snatches (54/35)

15 Wall Balls (20/15)

20 Air Squats

25 Sit ups

30 ft walking lunges

WOD: 11/16/15

Metabolic CrossFit – CrossFit

Metcon (9 Rounds for reps)

3 Rounds for max reps of:

1 min Over the Box Jumps (24/20)

1 min Toes to Bar

1 min Deadlifts (225/155)

1 min Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 5: 30 unbroken double unders

WOD: 11/14/15

Metabolic CrossFit – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

WOD: 11/13/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

WOD: 11/11/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Matt 16

For time:

16 deadlifts, 275 lb.

16 hang power cleans, 185 lb.

16 push presses, 135 lb.

Run 800 meters

16 deadlifts, 275 lb.

16 hang power cleans, 185 lb.

16 push presses, 135 lb.

Run 800 meters

16 deadlifts, 275 lb.

16 hang power cleans, 185 lb.

16 push presses, 135 lb.

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

WOD: 11/10/15

Metabolic CrossFit – CrossFit

Skill Work

A. EMOMx3: Max Strict Deficit HSPU, 13/9″

B. EMOMx3: Max Kipping Deficit HSPU, 13/9″

C. EMOMx3: Max Strict HSPU

Or spend 9 minutes working on your handstands or overhead pressing strength.

Metcon (Time)

50 Calorie Row

50 Box Jumps

25 Power Clean (135/95)

25 Burpees over Bar

WOD: 11/9/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

20 Jerks (135/95)

25 GHD Sit-ups

30 Deadlifts (135/95)

Skill Work

Work on skill of choice or mobility.

WOD: 11/7/15

Metabolic CrossFit – CrossFit

Luce (Time)

With a 20# Vest

3 Rounds for time of:

1000m Run

10 Muscle-ups

100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here

WOD: 11/5/15

Metabolic CrossFit – CrossFit

Power Snatch (1 rep max)

Metcon (Time)

3 RFT:

21 Box Jumps (24/20)

15 Bar Facing Burpees

9 Power Cleans (135/95)

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