Archives

Monthly Archive for: ‘March, 2016’

WOD: 3/31/16

Metabolic CrossFit – CrossFit

Strength

3×8 Bench Press

Metcon (4 Rounds for reps)

4 rounds of 4:00 for max rep pull-ups

Row 500 Meters

20 Wall Balls

Pull-Ups x Max Reps

4:00 rest between rounds

WOD: 3/30/16

Metabolic CrossFit – CrossFit

Strength

Take 10 minutes to warm up to around 85% of your 1 rep max back squat, then

15 minutes to complete 5 sets of:

2-3 Back Squats with 3 second descent

Metcon (4 Rounds for reps)

Against a 2-minute running clock, perform the following:

Row 250 Meters (or Run 200)

Max Reps of Power Cleans (135/95)

Rest 2 minutes between sets and complete a total of four sets. Score is number of power cleans performed each round.

WOD: 3/29/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 5 sets of:

Power Clean x 2.2.2*

*rest 10 seconds between doubles

Metcon (3 Rounds for time)

3 rounds each for time of:

100 Double Unders (or 2:00 working on Double Unders)

30 Kettlebell Swings

20 Box Jumps

Rest 3 minutes

WOD: 3/28/16

Metabolic CrossFit – CrossFit

Strength

5×3 Shoulder Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Handstand Push-Ups

9 Ring Dips

12 Toes to Bar

Wall Ball Lamaze

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 22min.

400m Run with Wall Ball

30 Wall Balls (20/15)

400m Run with Wall Ball

40 Wall Ball Twists

400m Run with Wall Ball

50 Wall Ball Cleans

16.5

Metabolic CrossFit – CrossFit

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

WOD: 3/24/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, AMRAP 25:

50 Wall Ball Shots

40 Kettlebell Swings

30 Burpees

20 Pull-Ups

200 Meter Run with Partner

WOD: 3/23/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 4 sets of:

5 Push Press

20 Walking Lunges with DB’s or KB’s

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

WOD: 3/22/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

Row 250 Meters

10 Thrusters (95/65)

Rest 7 minutes

AMRAP 7:

40 Double Unders

20/15 Hand Release Push-Ups

Rest 7 minutes

AMRAP 7:

20 Box Jumps (24/20)

10/5 Ring Dips

WOD: 3/21/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to find 3 rep max Back Squat

Metcon (AMRAP – Reps)

For max reps:

90 seconds of Pull-Ups

Rest 60 seconds

90 seconds of Handstand Push-Ups

Rest 60 seconds

60 seconds of Pull-Ups

Rest 60 seconds

60 seconds of Handstand Push-Ups

Rest 60 seconds

30 seconds of Pull-Ups

Rest 30 seconds

30 seconds of Handstand Push-Ups

Rest 1 minute, then…

Against an 8-minute running clock, for max reps:

Row 1000 Meters

Wall Balls

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