Archives

Monthly Archive for: ‘January, 2016’

WOD: 1/6/16

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 – 4 reps @ 90+%

Metcon (Time)

For time:

Row 1000 Meters

Immediately followed by…

Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs

Immediately followed by…

Run 800 Meters

WOD: 1/5/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

5×5 Strict Shoulder Press

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

WOD: 1/4/16

Metabolic CrossFit – CrossFit

Strength

10×1 Snatch, Climbing 80-95% – Go every 90 seconds

Metcon (Time)

Five rounds for time of:

5 Power Snatches (115/75)

10 Overhead Walking Lunges (115/75)

30 Double-Unders

*If unable to do the lunges in the OH position, a scaled option would be to have the bar on your shoulders as if you were doing a back squat.

New Year’s Countdown

Metabolic CrossFit – CrossFit

Metcon (Time)

10 Turkish Get Ups

9 Wall Balls 20/15

8 Pull Ups

7 Box jumps 24″

6 DL 135/115

5 Burpees

4 Power Cleans 135/115

3 HSPU

2 Thrusters 135/115

1 24″ Wall ball Drop

2016 Meter row cash out

Perform as count down 10 9 8 7 6 5 4 3 2 1, 9 8 7 6 5 4 3 2 1, 8 7 6 5 4 3 2 1…

New Years Countdown

Metabolic CrossFit – CrossFit

Metcon (Time)

10 Turkish Get Ups

9 Wall Balls 20/15

8 Pull Ups

7 Box jumps 24″

6 DL 135/115

5 Burpees

4 Power Cleans 135/115

3 HSPU

2 Thrusters 135/115

1 24″ Wall ball Drop

2016 Meter row cash out

Perform as count down 10 9 8 7 6 5 4 3 2 1, 9 8 7 6 5 4 3 2 1, 8 7 6 5 4 3 2 1…

Page 3 of 3«123