WOD: 5/31/16
Metabolic CrossFit – CrossFit
Strength
Strength
8×3 Front Squat
Metcon (Time)
For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots
WOD: 5/30/16
Metabolic CrossFit – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
05/28/2016
Metabolic CrossFit – CrossFit
Metcon (Calories)
With a running clock complete 5 rounds of 1 min at each station:
1. As many cals as possible on bike/rower
2. 10 Power Cleans, 135/95
3. 20 Wall Balls, 20/14
Your score is accumulated calories on the bike/rower.
jackie
Metabolic CrossFit – CrossFit
Strength
Deadlift
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
WOD: 5/26/16
Metabolic CrossFit – CrossFit
Metcon (Time)
5 RFT:
500m Row (400m Run or 0.5 mile Bike)
15 Burpees
10 Front Squats (155/105)
Skill Work
100-80-60-40-20 Double Unders
25-20-15-10-5 Sit-ups (GHD if able)
WOD: 5/25/16
Metabolic CrossFit – CrossFit
Strength
20 minutes to find 1 rep max Squat Clean or Power Clean
Metcon (15 Rounds for reps)
EMOMx15
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)
WOD: 5/24/16
Metabolic CrossFit – CrossFit
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
WOD: 5/23/16
Metabolic CrossFit – CrossFit
Strength
15 minutes to complete:
6×2 Front Squat
Metcon (Time)
3 Hang Power Cleans (135/95)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
Metcon (Time)
3 Hang Power Cleans (135/95)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
Metcon (Time)
3 Hang Power Cleans (135/95)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
WOD: 5/21/16
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
In teams of 5, with one athlete per station, AMRAP 30:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats
Station 5 – Rest
Adjust as needed to accommodate number of athletes. If there are not 5 athletes one station will be empty in the rotation. If there are more than 5 athletes there can be two athletes at a station.
WOD: 5/20/16
Metabolic CrossFit – CrossFit
Strength
15 minutes to build to 1 rep max Shoulder Press or complete 10×1
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Skill Work
Extra
EMOM x 6
Odd – 10 Ring Rows with 2 second descent
Even – 45 Second Plank Hold
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