Archives

Monthly Archive for: ‘January, 2016’

WOD: 1/19/16

Metabolic CrossFit – CrossFit

Strength

8×1 – Go every 90 seconds

Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering…are you stable?)

Metcon (Time)

3 RFT (25 minute time cap):

Row 1000 Meters (Bike 1 mile, run 800m)

20 Burpees Over the Rower

20 Push Press (115/75)

WOD: 1-18-16

Metabolic CrossFit – CrossFit

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 – 2 reps @ 95%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

Run 200 Meters with Medicine Ball

15 Wall Balls (20/14)

15 Kettlebell Swings (72/53)

WOD: 1/15/16

Metabolic CrossFit – CrossFit

Strength

EMOMx8

Power Clean + Squat Clean

Metcon (Time)

5 RFT:

Row 300 Meters (Run 300, Bike 0.3 miles)

12 Front Squats (95/65)

12 Pull Ups

WOD: 1/14/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

5×5 Strict Shoulder Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

using the same weight (75/55)

5 Push Presses

8 Weighted Box Step-Ups/Leg

10 Thrusters

20 Weighted Alternating Reverse Lunges

WOD: 1/13/16

Metabolic CrossFit – CrossFit

Strength

Bench Press – 20 minutes to complete

* Set 1 – 50% x 5 reps

* Set 2 – 75% x 3 reps

* Set 3 – 85% x 1 rep

* Set 4 – 90-95% x 1 rep

* Set 5 – Test 1 rep max Bench Press

* Set 6 – Exceed Set 5 weight

Metcon (Time)

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Deadlift (245/175)

Burpees Over the Barbell

WOD: 1/12/16

Metabolic CrossFit – CrossFit

Strength

Front 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 @95%

Set 6: 1 rep @101%

Set 7: 1 rep @ 101+%

Metcon (Time)

Five rounds for time of:

Row 250 Meters (or Run 200)

15 Pull-Ups

15 Wall Balls (20/14)

WOD: 1/11/16

Metabolic CrossFit – CrossFit

Power Snatch (15 minutes to find 1 rep max Snatch)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes of:

5 Power Snatches (135/95)

10 Burpee Box Jump-Overs

WOD: 1/9/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a 4×200 relay)

50 Pull-Ups

100 Push Presses (95/65)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (53/35)

100 Push Presses (95/65)

50 Pull-Ups

Run 800 Meters (as a 4×200 relay)

WOD: 1/8/16

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: 1/7/15

Metabolic CrossFit – CrossFit

Metcon (Time)

6 rounds for time:

Row 500 Meters (or bike 0.5 mile or run 400 meters)

5 Thrusters (115/75)

10 Burpees Over the Barbell

Skill Work

Extra

Three sets of:

8 Ring Push-ups

8 Pistols/leg

5 Strict Pull-Ups

If needed, rest 45 seconds between movements

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