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Monthly Archive for: ‘December, 2016’

WOD: 12/31/16

Metabolic CrossFit – CrossFit

Metcon (Time)

New Year’s Eve:

12 Movements; 31 Reps of each…let’s finish this year strong!

31 – Push Press 75/55

31 – Pullups

31 – Snatch 75/55

31 – Situps

31 – Toes 2 Bar

31 – Pushups

31 – Box Jumps 24/20

31 – Back Squats 75/55

31 – Double Unders

31 – Thrusters 75/55

31 – OH Walking Lunges 45/25

31 – Burpees

Cash Out: Row 365 m

45 minute Time Cap

WOD: 12/30/16

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2, Alternate Movements

8 RFT

30 Double Unders

20 Wall Balls (20/14)

10 Pull-ups

Strength

Extra

2×3 Snatch @ 70%

3×2 Snatch @ 75%

WOD: 12/29/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

8×3 Front Squats @ 80%, across

Metcon (Time)

800 Meter Run

25 Deadlifts (185/115)

25 Box Jumps (24/20)

600 Meter Run

20 Deadlifts

20 Box Jumps

400 Meter Run

15 Deadlifts

15 Box Jumps

200 Meter Run

10 Deadlifts

10 Box Jumps

WOD: 12/28/16

Metabolic CrossFit – CrossFit

Strength

5×3 Hang Snatch @ 65%

Metcon (Time)

3 RFT

21 Calorie Row/Bike (Run 400)

15 Burpees over the Barbell

9 Squat Snatches (135/95)

WOD: 12/27/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2, Alternate Movements

AMRAP 20

10 Push Press (115/75)

10 Kettlebell Swings (53/35)

10 Box Jump Overs (24/20)

Strength

In remaining time, complete:

3×3 Overhead Squats

5×5 Front Squats

WOD: 12/26/16

Metabolic CrossFit – CrossFit

Clean and Jerk (20 minutes to complete 1 rep max Clean & Jerk)

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

WOD: 12/24/16

Metabolic CrossFit – CrossFit

Metcon (Time)

“12 Days of Christmas”

1 Rope Climb

2 Handstand Push-ups

3 24″ Box Jumps

4 Pull-ups

5 Burpees

6 Toes to Bar

7 Wall Balls (20/14)

8 KB Swings (53/35)

9 Overhead Lunges (per side, 45/35 Plate)

10 Front Squats (95/65)

11 Hang Power Cleans (95/65)

12 Power Snatches (95/65)

Compare to December 19, 2015

Perform just like the song:

1

2-1

3-2-1

4-3-2-1 and so on.

Always start with the new movement and work your way back down.

WOD: 12/23/16

Metabolic CrossFit – CrossFit

Metcon (Time)

30 Chest to Bar Pull-ups

Run 400 meters

15 Squat Cleans

Run 800 meters

15 Squat Cleans

Run 400 meters

30 Chest to Bar Pull-ups

Strength

3×3 Back Squats, across

3×3 Front Squats, across

WOD: 12/22/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

5×2 Clean & Jerk

60-90%, not touch and go, reset each rep

Metcon (Time)

5 rounds, go every 4 minutes:

Run 400 meters

12 Burpee Box Jump Overs

Max Double Unders

WOD: 12/21/16

Metabolic CrossFit – CrossFit

Metcon (Time)

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Skill Work

Tabata, 4 rounds each:

Bike or Row (Calories)

Left plank hold

Abmat Sit-ups

Right plank hold

Flutter Kicks

Front plank hold

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