WOD: 10/31/16
Metabolic CrossFit – CrossFit
Metcon (Time)
Partner WOD
2 ROUNDS FOR TIME*
400 M HEADLESS PUMPKIN RUN
(must be done together! If you need to switch the weight off, you must both stop and then switch)
31 x WEIGHTED CHEST 2 GROUND PUSH UPS (45/25)
(bumper plate will rest on the back/ scaled may go to knees. “resting” partner will hold Pumpkin OVERHEAD. Push-ups cannot be performed unless Pumpkin is overhead)
31 x WEIGHTED OVERHEAD SIT UP
(Pumpkin must touch ground overhead when back is on the ground, and extended overhead at the top of the sit-up and passed to the next partner)
31 OVERHEAD PUMPKIN SQUATS
Resting partner will hold the bottom of the squat position.
31 x 10′ PUMPKIN TOSS
*If pumpkin is allowed at any time to touch the ground, team must perform 20 Burpees immediately.
Men= 20lb pumpkin
Women= 15lb pumpkin
Post total time.
WOD: 10/29/16
Metabolic CrossFit – CrossFit
Metcon (Time)
Halloween WOD
Grab a Pumpkin and Complete For Time:
400 m Run 20 lbs
50 Sit Up (Abmat)s 20 lbs
40 Thrusters 20 lbs
30 Walking Lunges 20 lbs
20 Box Step Overs 20 lbs
10 Pullups 20 lbs
400 m Run 400 lbs
Immediate 20 burpee penalty each time your pumpkin touches the ground during the WOD.
Men= 20lb pumpkin
Women= 15lb pumpkin
Post total time.
WOD: 10/28/16
Metabolic CrossFit – CrossFit
Metcon (10 Rounds for reps)
10 rounds – Go every 2 minutes
3 Muscle-ups (or 6 Pull-ups)
5 Front Squats (Heavy as you can, unbroken and from the floor)
7 Handstand Push-ups
Strength
In remaining time:
6×3 Bench Press
WOD: 10/27/16
Metabolic CrossFit – CrossFit
Strength
25 minutes to complete Deadlifts
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps (higher weight than set 1)
Set 5 – 4 reps (higher weight than set 2)
Set 6 – 2 reps (higher weight than set 3)
Metcon (AMRAP – Reps)
AMRAP 10
Max Kettlebell Swings w/ Partner (53/35)
w/ EMOM Push-ups (5/3)
*One partner does KBS while the other partner runs (200m) carrying a medicine ball (20/14). When the runner returns, partners swap. EMOM, complete Push-ups and then continue whatever you were working on. Score is total reps of swings for the team. The medicine ball is to never hit the ground during transition, only during push-ups. If the ball is dropped, a 5 swing penalty will be deducted from total reps.
WOD: 10/26/16
Metabolic CrossFit – CrossFit
Strength
6×2 Snatches @ 80% – Go every 90 seconds
4 minutes to rest and reset weight
6×2 Clean & Jerk @ 80% – Go every 90 seconds
Metcon (12 Rounds for reps)
EMOMx12
Odd: 5 Power Cleans (135/95) + 30 Double Unders
Even: 5 Box Jumps (30/24) + 7 Wall Balls (30/20)
WOD: 10/25/16
Metabolic CrossFit – CrossFit
Metcon (Time)
3 RFT
400m Run
21 Burpees
Skill Work
Tabata Tuesday
4 Rounds (or more!) each before rotating:
Weighted Abmat Sit-ups
Hollow Holds
Side to Side w/ Ball
Plank Hold w/ alternating Knee to Elbow
V-ups
WOD: 10/24/16
Metabolic CrossFit – CrossFit
Strength
EMOMx4
Snatch Balance + Overhead Squat
2 minutes to rest & reset weight
EMOMx8
Snatch
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
WOD: 10/22/16
Metabolic CrossFit – CrossFit
Metcon (Time)
30 Calories
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 Overhead Reverse Lunges (95/65)
30 Sumo Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calories
WOD: 10/21/16
Metabolic CrossFit – CrossFit
Metcon (Time)
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches (55/35)
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar
WOD: 10/20/16
Metabolic CrossFit – CrossFit
Strength
10×2 Strict Press
Metcon (Time)
5 RFT
5 Muscle-ups or 10 Pull-ups
20 Wall Balls
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