Archives

Monthly Archive for: ‘January, 2017’

WOD: 1/31/17

Metabolic CrossFit – CrossFit

Metcon (12 Rounds for reps)

EMOM x 12

Odd: 10 Toes to Bar

Even: 15 Kettlebell Swings

Skill Work

Tabata Tuesday

4 rounds each, then rotate:

Double Unders

Weighted Sit-ups

Bottom Hold Squats (squat for 20 seconds, hold bottom for 10 sec “rest”)

Flutter Kicks

WOD: 1/30/17

Metabolic CrossFit – CrossFit

Strength

18 minutes to complete Snatches

1×2 @ 65%

1×2 @ 70%

1×2 @ 75%

1×1 @ 80%

1×1 @ 85%

1×1 @ 90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

22 Wall Balls

22 Power Snatches (75/55)

22 Box Jumps

22 Push Press

22 Calorie Row

WOD: 1/28/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 30:

100 Double-Unders

75 KB Swings (53/35)

50 Burpees

40 Toes to Bar

30 Power Cleans (135/95)

20 HSPU

10 Muscle Ups

5 Rope Climbs 15′

Goal is to maximize number of reps in 30 min. Movements can be performed out of order, and divided up as needed in order to maximize number of reps. All reps of a given movement do NOT need to be completed before moving to another movement.

WOD: 1/27/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

6 sets of 3 Cleans + 1 Jerk at 60-70%

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

WOD: 1/26/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Snatches:

1×4 @ 60%

1×4 @ 70%

1×4 @ 75%

2×4 @ 80%

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

WOD: 1/25/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

WOD: 1/24/17

Metabolic CrossFit – CrossFit

Metcon (6 Rounds for reps)

6 rounds, go every 4 minutes:

Run 400 meters

12 Burpee Box Jump Overs (24/20)

Skill Work

Tabata Tuesday

4 @ each station, then rotate:

Side to Side

V-ups

Hollow Holds/Rocks

Ab mat sit-ups

WOD: 1/23/17

Metabolic CrossFit – CrossFit

The CrossFit Total (Total Weight)

WOD: 1/21/17

Metabolic CrossFit – CrossFit

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

WOD: 1/20/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats

1×3@83%

1@87%

1×3@83%

1@89%

1×3@83%

1@91%

Metcon (Time)

10 RFT (15 minute time cap)

7 Sumo Deadlift High Pulls (95/65)

7 Front Squats

7 Push Jerks

Page 1 of 3123»