Archives

Monthly Archive for: ‘December, 2015’

WOD: 12/16/15

Metabolic CrossFit – CrossFit

Strength

Back Squat – Go every 2 minutes

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Metcon

Metcon (6 Rounds for time)

Every 4 minutes for 24 minutes (6 sets), each for time:

Run 400 Meters

12 Burpee Box Jump-Overs (24/20)

WOD: 12/15/15

Metabolic CrossFit – CrossFit

Power Clean (20 minutes to find 1 rep max Power Clean)

Metcon (Time)

21-15-9

KBS (72/53)

Push-ups

Pull-ups

WOD: 12/14/15

Metabolic CrossFit – CrossFit

Strength

5×5 Push Press – Go every 2 minutes

Metcon (Time)

Five rounds for time of:

Row 300m

10 Handstand Push-ups or Seated Dumbbell Press

10 C2B Pull-Ups

Strength

Squat-Time Permitting

Back Squat

5 reps @ 65-70%

3 reps @ 75-80%

1 rep @ 85-90%

1 rep @ 90-95%

1 rep @ 90-95%

WOD: 12/12/15

Metabolic CrossFit – CrossFit

Metcon (No Measure)

EMOMx30:

Minute 1 – 30 Double Unders (or technique work)

Minute 2 – 10 Burpees

Minute 3 – 15 Kettlebell Swings

WOD: 12/11/15

Metabolic CrossFit – CrossFit

Strength

10 sets of: (Go every 90 seconds)

High Hang Snatch + Hang Snatch + Snatch

Metcon (Time)

Three rounds for time of:

Run 400 Meters

10 Deadlifts (275/185)

20 Ring Dips

WOD: 12/10/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

20 Pull-Ups

30 Wall Ball Shots

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots and Partner B will run 400 meters – and so on for 30 minutes.

WOD: 12/9/15

Metabolic CrossFit – CrossFit

Push Press (12 minutes to build to a 1 rep max Push Press)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

6 Handstand Push-Ups

12 Kettlebell Swings (53/35)

30 Double Unders

WOD: 12/8/15

Metabolic CrossFit – CrossFit

Metcon (8 Rounds for reps)

Every 4 minutes, for 32 minutes (8 sets):

Row 250 Meters (or run 220)

5 Power Cleans (155/105 lbs)

10 Shoulder to Overhead (155/105 lbs)

WOD: 12/7/15

Metabolic CrossFit – CrossFit

Back Squat (20 minutes to find 1 rep max Back Squat)

Metcon (Time)

6RFT:

6 Thrusters (115/75 lbs)

6 Burpees Over the Barbell

WOD: 12/5/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Emily

22 Min AMRAP

12 HSPU

5 Power Cleans (heavy)

15 Sit-ups

One attempt at completing all HSPU unbroken. If you come off the wall finish the remaining reps as push-ups.

Page 2 of 3«123»