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Monthly Archive for: ‘July, 2016’

WOD: 7/30/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete movements, AMRAP 30:

400 Meter Run

20 Pull-Ups

30 Wall Ball Shots (20/14)

WOD: 7/29/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Front Squats:

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 3 reps @ 85%

Set 7 – 5 reps @ as heavy as possible

Metcon (Time)

For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (175/115)

30 Pull-Ups

Run 800 Meters

WOD: 7/28/16

Metabolic CrossFit – CrossFit

Skill Work

2 Minutes of Muscle-Ups

Rest 60 seconds

2 Minutes of Alternating Pistols with Kettlebell (53/35)

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold

Metcon (21 Rounds for reps)

EMOMx21

Minute 1 – 15 Kettlebell Swings (72/53)

Minute 2 – 8 Burpee Box Jump-Overs (24/20)

Minute 3 – 10 Toes to Bar

WOD: 7/27/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

5×3 Push Press, building to a 3 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 Burpee Box Jump Overs (24/20)

9 Push Presses (135/95)

9 Ring Dips

WOD: 7/26/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 10 “technique focused” sets of:

High Hang Clean + Hang Clean

Metcon (Time)

For time:

Row 1000 Meters

20 Hang Power Cleans (185/125)

100 Double Unders

WOD: 7/25/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, AMRAP 30:

Run 400 Meters (Row 500 Meters)

+ “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Only one person may be running at a time. While Partner A runs, Partner B works through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

WOD: 7/23/16

Metabolic CrossFit – CrossFit

Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here

WOD: 7/22/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to find 1 rep max Jerk

Metcon (Time)

3 RFT:

15 Push Press (135/95)

15 Strict Pull Ups

30 Double Unders

WOD: 7/21/16

Metabolic CrossFit – CrossFit

Strength

25 minutes to complete:

5×5 Bench Press

With 20 Walking Lunges (72/53 per hand) after each set.

Metcon (Time)

3 RFT

5 Bar Muscle-Ups (or 10 Strict or Jumping Chest-to-Bar Pull-Ups)

10 Deadlifts (225/135)

50 Double Unders

WOD: 7/20/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to build to a 2 rep max Snatch, any style

Metcon (Time)

3 RFT

Row 800 Meters

Run 400 Meters

20 Toes to Bar

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