Archives

Monthly Archive for: ‘September, 2016’

WOD: 9/30/16

Metabolic CrossFit – CrossFit

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Endurance

50-40-30-20-10 Calories (Row or Bike)

Rest 20 seconds between rounds

-or-

Run 800/600/400/200/100

Rest 30 seconds between runs

WOD: 9/29/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 5×3 Bench Press

Metcon (Time)

3 RFT:

20 Pull-Ups

40 Kettlebell Swings (53/35)

WOD: 9/28/16

Metabolic CrossFit – CrossFit

Strength

EMOMx8

1 Squat Clean @ 80%

-rest 2 minutes-

EMOMx8

1 Squat Snatch @ 80%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

WOD: 9/27/16

Metabolic CrossFit – CrossFit

Jerk

20 minutes to find 1 rep max Jerk (any style) or complete 10×1

Metcon (Time)

21-15-9

DeadLifts (275/185)

Box Jumps (30/24)

WOD: 9/26/16

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

3 Jerks (185/135)

4 Front Squats (185/135)

5 Power Cleans (185/135)

30 Pull-ups

40 Push-ups

50 Sit-ups

WOD: 9/24/16

Metabolic CrossFit – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

WOD: 9/23/16

Metabolic CrossFit – CrossFit

Metcon (4 Rounds for reps)

Four rounds of:

4 minutes to complete:

25 Kettlebell Swings (72/53)

Run 400 Meters

Double Unders x Max Reps

Rest 4 minutes between rounds

WOD: 9/22/16

Metabolic CrossFit – CrossFit

Back Squat (25 minutes to find 1 rep max Back Squat)

Metcon (Time)

“Black and Blue”

5 RFT

10 Power Cleans (135/95)

10 Burpees

WOD: 9/21/16

Metabolic CrossFit – CrossFit

Shoulder Press (15 minutes to find 1 rep max Shoulder Press)

Metcon (Time)

4 RFT:

Run 400 Meters

12 Handstand Push-Ups

12 Chest-to-Bar Pull-Ups

WOD: 9/20/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

10×1 Hang Snatch (Power or Squat)

Metcon (Time)

18-15-12 of:

Calorie Row or Bike

Power Snatch (95/65)

-immediately followed by-

18-15-12 of:

Toes to Bar

Overhead Squats (95/65)

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