Archives

Monthly Archive for: ‘April, 2016’

WOD: 4/30/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 30

-Station 1-

10 Box Jumps

5 Pull-Ups

-Station 2-

10 Burpees

5 Ground to Overhead

-Station 3-

200 Meter Run w/Med Ball

**Rotate after the running partner returns. Record total rounds and reps per station.

WOD: 4/29/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 6 sets of:

3-Position Snatch

(high hang, hang, full)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Overhead Squats

7 Box Jumps

7 Toes to Bar

WOD: 4/27/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to find 1 rep max Front Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Thrusters 95/65

20 Pull-Ups

20 Box Jumps 24/20

20 Push ups

WOD: 4/26/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete:

5×3 Bench Press

Metcon (Time)

“Kettlebell Burpee Beast”

20 Kettlebell Swings/2 Burpees

18/4

16/6

14/8

12/10

10/12

8/14

6/16

4/18

2/20

WOD: 4/25/16

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT:

Row 250 meters (Run 200 meters)

5 Single Arm DB Push Press/Arm

10 Goblet Squats

Run 400 meters (Row 500 meters)

WOD: 4/23/16

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2, one working at a time, partition as needed:

100 Pull-ups

200 meter Farmer’s Carry (heavy, swap as needed)

100 Wall Balls

200 meter Farmer’s Carry

100 Burpee Box Jumps

200 meter Farmer’s Carry

WOD: 4/22/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 5 sets of:

20 Weighted Walking Lunges

20/15 Ring Dips

Metcon (Time)

Teams of 2, alternate full rounds, complete 5 rounds each of:

20 Kettlebell Swings (53/35)

15 Wall Balls (20/14)

WOD: 4/21/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 5 sets of:

3-5 Shoulder Press, climbing

10-15 Toes to Bar, goal is unbroken reps

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Thrusters (115/85)

15 Pull-ups

50 Double Unders

WOD: 4/20/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 5 sets of:

Power Clean 1.1.1.1 (You may rest a few seconds between each of the 4 singles)

3 Weighted Pull-ups

Metcon (Time)

Three rounds for time of:

10 Power Cleans (155/105)

10 Burpee Box Jumps (24/20)

WOD: 4/19/16

Metabolic CrossFit – CrossFit

Metcon (5 Rounds for reps)

5 rounds of:

Against a 3 minute running clock, complete as many reps as possible of:

3 Hang Cleans (135/95)

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

Rest 3 minutes between rounds.

Score is total number of reps each round.

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