WOD: 12/31/15
Metabolic CrossFit – CrossFit
Strength
5×2 Front Squat @ 80+% – Go every 2 minutes
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
WOD: 12/29/15
Metabolic CrossFit – CrossFit
Skill Work
15 minutes to work on pistols, progressions up to weighted, if able
Metcon (15 Rounds for reps)
EMOM x 15
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (72/53)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs
WOD: 12/28/15
Metabolic CrossFit – CrossFit
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Strength
Back Squat – Go every 2 minutes
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
WOD: 12/24/15 “Christmas Eva”
Metabolic CrossFit – CrossFit
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
WOD: 12/23/15
Metabolic CrossFit – CrossFit
Metcon (Time)
“12 Days of Christmas”
1 Rope Climb
2 Handstand push-up
3 24″ Box Jumps
4 Pull-ups
5 Burpees
6 Toes to Bar
7 Wallballs (20#/15#)
8 KB Swings (55#/35#)
9 Overhead Lunges (per side, 45#/35# Plate)
10 Front Squats (95#/65#)
11 Hang Power Cleans (95#/65#)
12 Power Snatches (95#/65#)
Perform just like the song:
1
2-1
3-2-1
4-3-2-1 and so on.
Always start with the new movement and work your way back down.
In case you are wondering, the reps total are as follows:
rope climb = 12
handstand push-up = 24
box jump = 30
pull-up = 36
burpee = 40
toes to bar = 42
wall ball = 42
kb swing = 40
overhead walking lunge = 36
front squat = 30
hang power clean = 22
power snatch = 12
WOD: 12/22/15
Metabolic CrossFit – CrossFit
Strength
EMOM x 8
1 Split Jerk
From Ground, Heavy
Metcon (Time)
Three rounds for time of:
30 Wall Ball Shots 20/15
20 Burpees
10 Box Jump Overs 24/20
WOD: 12/21/15
Metabolic CrossFit – CrossFit
Front Squat (15 minutes to find 1 rep max Front Squat)
Metcon (Time)
6 RFT
Run 400 meters
5 Squat Clean Thrusters (155/105)
12 C2B Pull-ups
15 Burpees
30 MINUTE TIME CAP!!!!!
WOD: 12/19/15
Metabolic CrossFit – CrossFit
Metcon (Time)
Star Wars WOD: Epsisode VII
The Force Awakens
Buy in: 1218m Row
STAR WARS WOD: 7 Rounds
– 7 Sith Lords (Burpees)
– 7 Jedi’s (Knees to Elbows)
– 7 Chewbacca’s (Sit-Ups)
Cash Out: 77 Use the Force’s (Push Ups)
For a scaled option, consider splitting up the rowing or push-ups as needed.
WOD: 12/18/15
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Reps)
FGB’ish – probably better
Three rounds for max reps of:
60 seconds of Wall Balls (20/14)
60 seconds of Push Press (75/55)
60 seconds of Kettlebell Swings (53/35)
60 seconds of Row for Calories
Rest 60 seconds
WOD: 12/17/15
Metabolic CrossFit – CrossFit
Strength
EMOM x 12
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
Metcon (16 Rounds for reps)
EMOM x 16
Odd Minutes: 6 Front Squats (135/95) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
Athlete Login
Practical Medicine
