Archives

Monthly Archive for: ‘August, 2016’

WOD: 8/31/16

Metabolic CrossFit – CrossFit

Metcon (5 Rounds for reps)

5 Rounds

Minute 1 – Row (200/150)

Minute 2 – 15 Kettlebell Swings

Minute 3 – 30 Double Unders

Minute 4 – Rest

Snatch

WOD: 8/30/16

Metabolic CrossFit – CrossFit

Klepto (Time)

4 Rounds for time of:

27 Box Jumps, 24″

20 Burpees

11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here

WOD: 8/29/16

Metabolic CrossFit – CrossFit

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
*If you have several good kipping pull-ups, go for max reps in 1 grip, no regrip. If you come off the bar, you run. If you have a few kipping pull-ups but can’t string together very many, allow one regrip in your pull-up set before you take off on your next run. If you are scaling pull-ups, go for around 15-20 per round with the least number of regrips possible between runs.

WOD: 8/27/16

Metabolic CrossFit – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

WOD: 8/26/16

Metabolic CrossFit – CrossFit

Strength

12×1 Power Clean at 65% – Go every 40 seconds

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Toes to Bar

7 HSPU

5 Power Cleans (135/95)

Strength

Bonus Work

21-18-15-12-9-6-3

Unbroken Thrusters

Rest as little as possible between sets while maintaining each set unbroken.

WOD: 8/25/16

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: 8/24/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete:

10×1 Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

WOD: 8/23/16

Metabolic CrossFit – CrossFit

Strength

Back Squats

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 4 reps @ 80-90%

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

WOD: 8/22/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 10 sets of:

High Hang Snatch

Metcon (Time)

For time:

75 Double Unders

50 Wall Ball Shots (20/14)

25 Burpees

50 Wall Balls (20/14)

75 Double Unders

WOD: 8/20/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of two, one person working at a time, complete:

100 Kettlebell Swings (72/53)

400 Meter Run*

100 Thrusters (45)

400 Meter Run

80 Burpees

400 Meter Run

100 Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes run at the same time

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