4/29/17
Metabolic CrossFit – CrossFit
Liam (Time)
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
4/28/17
Metabolic CrossFit – CrossFit
Strength
15 minutes to complete
5×3 Push Press
“American Dream” (AMRAP – Reps)
AMRAP 20
1-2-3-4-5-…
Power Clean (205/145)
Muscle-up
4/27/17
Metabolic CrossFit – CrossFit
Warm-up
EMOMx8
Odd: 6 Kettlebell Deadlifts + 6 Goblet Squats
Even: 6 Toes to Bar + Stretch
Metcon (7 Rounds for time)
7 x 400 meter sprints
Rest 1 minute between runs
4/26/17
Metabolic CrossFit – CrossFit
Strength
15 minutes to complete 7 sets of Clean & Jerk 1.1
Metcon (Time)
100 Power Cleans (135/95)*
*every minute on the minute, complete 5 Bar Facing Burpees until you reach 100 Power Cleans
4/25/17
Metabolic CrossFit – CrossFit
Strength
15 minutes to complete
3×3 Front Squats with 3 second descent and 1 second pause at bottom, explode up
Metcon (5 Rounds for reps)
5 rounds, go every 4 minutes:
25 Wall Ball Shots
50 Double Unders
4/24/17
Metabolic CrossFit – CrossFit
Strength
Deadlift (1×1)
20 minutes to find 1 RM deadlift
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: 4/22/17
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
2 person teams, alternate movements
10 Burpee Pull-ups
100′ Farmer’s Carry (72/53)
10 Power Cleans (135/95)
WOD: 4/21/17
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete Deadlifts
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 75%
2 @ 85%
Metcon (Time)
5 RFT
Run 400 meters
12 Chest to Bar Pull-ups
12 Handstand Push-ups
WOD: 4/20/17
Metabolic CrossFit – CrossFit
Strength
5×3 Bench Press
Metcon (12 Rounds for reps)
Three sets for max calories/reps of:
60 seconds of Row for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds
WOD: 4/19/17
Metabolic CrossFit – CrossFit
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
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