Archives

Monthly Archive for: ‘October, 2016’

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

Page 1 of 3123»