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Monthly Archive for: ‘December, 2015’

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

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