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
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