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Monthly Archive for: ‘February, 2016’

WOD: 2/17/16

Metabolic CrossFit – CrossFit

Strength

EMOMx12

2 Cleans, climbing

Metcon (12 Rounds for reps)

EMOMx12

5 Burpees

10 KB Swings

WOD: 2/16/16

Metabolic CrossFit – CrossFit

Metcon

For time:

Row 1000m

30 Pull-ups

40 Burpees

50 Wall Balls

Row 1000m

Metcon (Time)

For time:

Row 1000m

30 Pull-ups

40 Burpees

50 Wall Balls

Row 1000m

WOD: 2/15/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of 2, with only one person working at a time, perform 30 reps each for time of:

Ground to Overhead (135/95)

-Immediately followed by,

In teams of two, with only one person working at a time, perform 40 reps each for time of:

Toes to Bar

Partition your reps as you see fit, but get to 30 each and 40 each.

Metcon (Time)

More Work

For time:

Row 800 Meters

15 Deadlifts*

30 Hand-Release Push-Ups

Row 400 Meters

10 Deadlifts

20 Hand-Release Push-Ups

Row 200 Meters

5 Deadlifts

10 Hand-Release Push-Ups

*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.

WOD: 2/13/16

Metabolic CrossFit – CrossFit

Metcon (Time)

“Valentines Day Massacre”

Partner WOD, one partner working at a time. Divide reps as needed.

-800M Run/Row (400M each partner)

-50 Wallballs 20#/14#

-75 KB Swings 53#/35#

-100 Push Ups

-150 Sit-Ups

-200 Squats

-800M Run/Row (400M each partner)

WOD: 2/12/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

8×3 Shoulder Press

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

2/11/16

Metabolic CrossFit – CrossFit

Strength

8 sets of 3-Position Clean – Go every 2 minutes

(high hang, hang, full)

Metcon (5 Rounds for reps)

Five rounds of:

AMRAP 3:

3 Pull-Ups

6 Burpees

9 Kettlebell Swings

Rest 3 minutes between rounds.

WOD: 2/10/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 4 sets of:

3-5 Front Squats

Rest 10 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 5-7 seconds between singles)

Post Front Squat reps and weight and tallest box jump.

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete movements, AMRAP 25 of:

20 Kettlebell Swings (53/35)

15 Push-Ups

10 Pull-Ups

WOD: 2/9/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 5 sets of:

Power Clean x 1.1.1 (rest 10 seconds between singles)

Metcon (Time)

For time:

Row 1000 Meters for time

immediately followed by,

3 RFT:

15 Thrusters (95/65)

30 Double-Unders

Post row time and total WOD time as scores.

WOD: 2/8/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to find 3 rep max Deadlift

* Set 1 – 5 @ 50% of possible 3 RM

* Set 2 – 3 @ 75% of possible 3 RM

* Set 3 – 2 @ 85% of possible 3 RM

* Set 4 – 1 @ 90-95% of possible 3 RM

* Set 5 – Test 3 rep max

* Set 6 (optional) – Exceed Set 5 weight for 3 rep max

Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

WOD: 2/6/16

Metabolic CrossFit – CrossFit

Metcon (Time)

Partner WOD

With one athlete working at a time, complete:

50 Power Cleans (135/95)

800 Meter Run (400 Meters each)

50 Front Squats (135/95)

800 Meter Run (400 Meters each)

50 Shoulder to Overhead (135/95)

800 Meter Run (400 Meters each)

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