Archives

Monthly Archive for: ‘October, 2018’

10/31/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Today is Halloween!

Dress up!

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 7

10 dislocates, PVC

10 band pull aparts

5 handstand shoulder activates

10 lateral arm raises, light kettlebells

then,

w/empty barbell

5×1

Snatch Balance+2 ovhd squat

Overhead Squat

Moderate Set of 2

5 Second Down, 2 Second Pause.

Metcon (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (115/80)

10/30/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

600m row, moderate pace

1 round of Cindy

1100m row, easy pace

1 round of Cindy

300m row, sprint

1 round of Cindy

Stretch:

3:00 Saddle Pose

2:00 Pigeon Pose (1:00 each side)

1:00 band pull-aparts

*at chest level, using a red or thin blue band grip it just outside shoulder width and pull it apart until arms are outstretched

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

21 Chest to Bar Pull-ups

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

15 Toes to Bar

15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

9 Pull-ups

9/6 Calorie Row

10/29/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

12 Medball Cleans

16 Tall Box Step Ups

20 Calories Row

Power Snatch (EMOM x 10)

2 Squat Snatches

*Skill work–Squat snatches should be perfect if you increase weight between sets

Back Squat (15 Minutes)

3×5 @ 70%

1×5 @ 75%

Metcon (AMRAP – Rounds and Reps)

30 Double Unders, 10 Dumbbell Power Cleans

30 Double Unders, 10 Dumbbell Hang Squat Cleans

30 Double Unders, 10 Dumbbell Push Presses

30 Double Unders, 10 Dumbbell Reverse Lunges

30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

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Metcon

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Boats and Toes

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

()

Metcon (Time)

Teams of 3

For Time (45 Minute Cap):

50-40-30-20-10:

Calorie Row

Burpee Box Jump (24/20)

Directly Into…

50-40-30-20-10:

Toes to Bar

Power Snatches
Round 1 Barbell: 75/55

Round 2 Barbell: 95/65

Round 3 Barbell: 115/80

Round 4 Barbell: 135/95

Round 5 Barbell: 155/105

10/26/18

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

10 minutes

200 meter run

10 pause squats with plate

50′ toy soldiers

25′ inchworms

25′ spidermans

50′ walking Samson

10 push-up to down dog

:30 ankle stretch/side

:30 couch stretch/side

Barbell Warm-up

5 shoulder press

5 push press

5 push jerks

5 split jerks

5 high hang cleans

4 hang cleans

3 power cleans

2 squat cleans

1 squat clean and jerk

Clean and Jerk

15:00 to build to a heavy Clean and Jerk

Metcon (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

HSPU and Snatch (Chuck)

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 4

7 kb Thrusters (light)

7 Push Ups

7 kb circles (around the head)

:45 Bike sprint

Metcon (No Measure)

HSPU Efficiency

spend 12:00 working on HSPU efficiency and technique

0:00-3:00 getting inverted and into the handstand hold

-getting close enough to the wall (6″-8″)

-bridge hips and open shoulders (squeeze butt, squeeze gutt)

-eyes forward (neutral neck) not down

3:00-6:00 from handstand hold down to headstand, feet down and souls together

-create the tripod, head behind the hands

-butt and hamstrings to the wall

-bringing knees down but focus on souls together to draw knees out (Avoid knees forward to avoid tucking the pelvis).

6:00-9:00 Kicking up

-souls pointed torward one another, knees out and at parallel

don’t wait to load your feet, start on the way down

-kick straight up

9:00-12:00

-work on cycling reps together

-no more than two consecutive at a time

Metcon (AMRAP – Reps)

(RX)

AMRAP 5:00 x 4

100 Double Unders

100′ plate Lunge 45/35

Max Rep Handstand Push-Ups in remaining time

Rest :90 after each 5min

Metcon (Time)

(Scaled)

AMRAP 5:00 x 4

100 Single Unders

100′ plate Lunge 35/25

Max Rep Wall Walks in remaining time

Rest :90 after each 5min

Metcon (Time)

(Beginner)

AMRAP 5:00 x 4

50 Single Unders

50′ plate Lunge 25/15

Max Rep Seated Db press in remaining time (light)

Rest :90 after each 5min

10/24/18

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

500 meter row

50′ skip for distance

50′ skip for height

50′ butt kicks

50′ high knees

25′ spidermans

25′ duck walk

25′ inchworm

500 meter row

complete 3 sets of 3 jerk drives + 1 split jerk with empty barbell

Split Jerk (1 x 1)

15 minutes

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 35/25 Calorie Row

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 25/18 Calorie Row

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy In: 18/13 Calorie Row

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

10/23/18

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

–Best of Luck to our Athletes Competing in GI’s and Janes 2 at Crossfit JXN–

John S. and AJ

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

AMRAP 5:

10 Double Unders, 1 Bar Muscle-Up

20 Double Unders, 2 Bar Muscle-Ups

30 Double Unders, 3 Bar Muscle-Ups

….

Up by (10) and (1) per round
MU Sub: 1 strict pull-up and 1 dip

Back Squat (1 x 12)

15 minutes to build to a heavy set of 12

Metcon (Time)

21-18-15-12-9:

Wallballs (20/14)

Pull-Ups

Calorie Row

1 mile run

JT

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

15 cal row

10 shoulder passes

5 push-up to down dog

12 cal row

:30 banded hip stretch/ side

5 strict pull-ups

9 cal row

:30 banded shoulder stretch/side

10 kettlebell swings

Burgener Warmup for snatch

Power Snatch (1×1)

20 minutes to build to a heavy (1RM) power snatch

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

Mind Eraser

Metabolic CrossFit – CrossFit

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

500m row

5 bar-only squat cleans

50′ inchworms, w/ pushups

50′ Frankensteins

15 goblet squats 53/35

5 bar-only power cleans

5 burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

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