Archives

Monthly Archive for: ‘November, 2016’

WOD: 11/30/16

Metabolic CrossFit – CrossFit

Metcon (Time)

10-8-6-4-2 Squat Cleans (135/95)

100-80-60-40-20 Double Unders

Strength

5-4-3-2-1 Back Squats, Climbing, Go every 2 minutes

WOD: 11/29/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

3×8 Front Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

6 Power Snatches (75/55)

4 Bar Facing Burpees

6 Thrusters

4 Bar Facing Burpees

WOD: 11/28/16

Metabolic CrossFit – CrossFit

Metcon (Time)

“Diane”

21-15-9

Deadlifts (225/155)

Handstand Push-ups

Rest 5 minutes

21-15-9

Toes to Bar

Calorie row/bike

Strength

3×8 Back Squats

WOD: 11/26/16

Metabolic CrossFit – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

WOD: 11/25/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

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 (135/95)

20 Jerks (135/95)

10 Snatches (135/95)

10 Muscle-Ups

WOD: 11/23/16

Metabolic CrossFit – CrossFit

Metcon (Time)

For time

20 Hang Power Clean (95/65)

20 Hang Power Clean (115/75)

20 Hang Power Clean (135/95)

No Racks. 1 Bar. Rest 1 minute after completing each weight.

rest 5 minutes and complete:

For time

20 Jumping Pull ups

20 Pull ups

20 C2B Pull ups

Rest 1 minute after completing each set of 20.

Skill Work

For time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double Unders

WOD: 11/22/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 Calories (Row or Bike, or Run 200 meters)

15 Box Jump Overs

15 Goblet Squats (72/53)

Skill Work

3 sets of

30 GHD Sit-ups (Sub Abmat Sit-ups and/or V-ups)

30 Hip Extensions (Sub Good Mornings and/or Supermen)

30 sec Hollow Hold

or Skill of choice

WOD: 11/21/16

Metabolic CrossFit – CrossFit

Strength

3×8 Front Squats

Metcon (Time)

3 RFT:

10 Clean and Jerks (135/95)

400m Run

WOD: 11/19/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of two, AMRAP 30 of:

400 Meter Run

30 Kettlebell Swings (72/53)

20 Box Jump-Overs (24/20)

Team members will alternate movements with only one member working at any one time. Partner 1 will run, partner 2 will swing, partner 1 will jump, partner 2 will run…

WOD: 11/18/16

Metabolic CrossFit – CrossFit

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

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