Archives

Monthly Archive for: ‘May, 2016’

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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