Archives

Monthly Archive for: ‘January, 2016’

WOD: 1/30/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of two, alternate rounds to complete five sets each for time of:

10 Pull-Ups

15 Wall Balls

30 Double-Unders

If working alone, rest equal to work cycles.

WOD: 1/29/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 3 sets of:

3-5 Bench Press

Rest 20 seconds

15-20 Heavy Kettlebell Swings

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 Ground to Overhead

200 Meter Row

10 Ring Dips (or 5 Muscle-Ups)

Skill Work

Extra – Time Permitting:

5 sets of 3 Weighted Pull-Ups

WOD: 1/28/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete five sets of:

3 Heavy Front Squats

Rest 20 seconds

10 Unbroken Chest-to-Bar Pull-Ups

Rest 2-3 minutes

Metcon (Time)

15-12-9

Hang Squat Clean (135/95)

Burpees over the Barbell

WOD: 1/27/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 10 x 1 Clean & Jerk

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

6 Ground to Overhead (135/95)

12 Alternating Reverse Lunges

12 Ring Dips

WOD: 1/26/16

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

Row 1000 Meters

25 Thrusters (95/65)

25 Toes to Bar

100 Double Unders

25 Toes to Bar

25 Thrusters

Strength

3 Rounds, not for time

6 Deadlifts

20 Unbroken KB Swings

Rest as needed between movements and rounds monitoring time left in class.

WOD: 1/25/16

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT:

250m Row

9 Pull-ups

10 Burpee Box Jump-overs

18 Push-ups

27 Squats

WOD: 1/23/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:

10 Ground to Overhead

10 Chest to Bar Pull-Ups

200 Meter Sprint

WOD: 1/22/16

Metabolic CrossFit – CrossFit

Strength

Back Squat – 15 minutes to complete:

*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 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

Metcon (Time)

21-15-9

Front Squat (135/95)

Toes to Bar

WOD: 1/21/16

Metabolic CrossFit – CrossFit

Strength

10×1 – Go every 2 minutes

Deadlift + Clean Pull + Power Clean + Squat Clean

Build over the course of the ten sets if able, keeping the focus on perfect positioning – especially in the first pull.

Metcon (Time)

Four rounds for time of:

Row 500 meters

Rest 3 minutes or as dictated by rower availability

WOD: 1/20/16

Metabolic CrossFit – CrossFit

Strength

5×1 – Go every 90 seconds

4 second Pause Front Squat + 2 Front Squats

Metcon (Time)

5 RFT:

Run 400 Meters

12 Overhead Squats (95/65)

12 Chest-to-Bar Pull-Ups

12 Box Jump-Overs (24/20)

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