Archives

Monthly Archive for: ‘August, 2016’

WOD: 8/6/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of three, complete five rounds each, for max reps, of:

Push-Ups

100 Meter Farmer’s Carry

Wall Ball Shots

One person per station; rotate when teammate completes farmer’s carry.

WOD: 8/5/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

10 Pull-Ups

15 Push Press (115/75)

20 Kettlebell Swings (53/35)

Rest 4 minutes, then…

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

Row 1000 Meters

Max Reps of Burpees Over the Rower

Rest 4 minutes, then…

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

Run 800 Meters

20 Toes to Bar

Max Push-Ups

WOD: 8/4/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 10 climbing sets of:

High Hang Snatch + Hang Snatch + Snatch

Metcon (12 Rounds for reps)

Three sets for max calories/reps of:

60 seconds of Bike for Calories

Rest 60 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24/20)

Rest 60 seconds

WOD: 8/3/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back 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 – 10 reps @ 70-80%

Metcon (10 Rounds for reps)

EMOMx10:

6 Thrusters (115/75)

6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

WOD: 8/2/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to build to a 1 rep max Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

6 Strict Handstand Push Ups

12 Kettlebell Swings (53/35)

30 Double Unders

WOD: 8/1/16

Metabolic CrossFit – CrossFit

Strength

12 minutes to work up to:

Power Cleans (155/105)

Shoulder to Overhead (155/105)

Metcon (8 Rounds for reps)

8 rounds, go every 4 minutes:

Row 250 Meters (Run 200m)

9 Power Cleans (155/105)

6 Shoulder to Overhead (155/105)

Page 3 of 3«123