Archives

Monthly Archive for: ‘February, 2017’

WOD: 2/28/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Front Squats:

3 @ 75% of 1 rep max

1 @ 80

3 @ 75

1 @ 83

3 @ 75

1 @ 86

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

WOD: 2/27/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on Snatches:

8×2 @ 60-80%

Metcon (4 Rounds for reps)

4 sets, go every 4 minutes:

Run 400 meters

20 Walking Lunges with (72/53) KB Farmer’s Carry

10 Push-ups

WOD: 2/25/17

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

20 Calories (Row or Bike) or Run 400 meters

20 Thrusters (95/65)

20 Calories (Row or Bike) or Run 400 meters

20 Toes to Bar

WOD: 2/24/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

WOD: 2/23/17

Metabolic CrossFit – CrossFit

Strength

15 minutes of Shoulder to Overhead work

Strict Press, Push Press, Push Jerk, Split Jerk with the intention of getting “great” movement and therefore strength progress.

Metcon (5 Rounds for reps)

5 Rounds for Max Reps of:

Minute 1 – Row for Calories

Minute 2 – Power Cleans (135/95)

Minute 3 – Burpees over Bar

Minute 4 – Rest

WOD: 2/22/17

Metabolic CrossFit – CrossFit

Strength

Back Squats

20 minutes to complete:

3 @ 75% of 1 rep max

1 @ 80

3 @ 75

1 @ 83

3 @ 75

1 @ 86

Metcon (Time)

10 Ring Muscle-ups (20 Pull-ups + 20 Dips)

150 Double Unders

20 Squat Snatches (135/95)

150 Double Unders

10 Ring Muscle-ups (20 Pull-ups + 20 Dips)

WOD: 2/21/17

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

Power Snatch (95/65)

Wallball (30/20)

Skill Work

With a partner, Row 5K. Alternate every 500 meters or so.

Strength

WOD: 2/20/17

Metabolic CrossFit – CrossFit

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

WOD: 2/18/17

Metabolic CrossFit – CrossFit

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here

WOD: 2/17/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

6 sets of Clean & Jerk at 65-85%

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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