Archives

Monthly Archive for: ‘November, 2018’

11/06/2018

Metabolic CrossFit – CrossFit

– – – – 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

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

200m run

15 Goblet Squats

10 burpees to target (6″)

1:00 couch stretch/each side

Metcon (No Measure)

Strength

EMOM x 8

100′ Farmer Carry 70/53

*use HEAVY db if KBs aren’t available. Or use 25# plates in each hand

Metcon (4 Rounds for reps)

Interval

AMRAP 4:00 x 4

25 Medball Squats (on shoulder) 30/20

20 Box Jumps 24/20″

Max Push Ups in remaining time

Rest 2:00 between rounds

Metcon (No Measure)

ROMWOD 12:00-15:00

11/05/2018

Metabolic CrossFit – CrossFit

– – – – 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

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

50′ Walking Lunge with Plate Overhead

1:20 Bike

snatch (6×3)

18:00

Snatch 72-77%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

Run 400m

15 Toes to Bar

15 Deadlift 185/125lbs

Metcon (Time)

Interval

3 rounds

9 Squat Snatch 95/65

18 Pull Ups

Rest 2:00

11/03/2018

Metabolic CrossFit – CrossFit

– – – – 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

View Public Whiteboard

Warm-up (No Measure)

AMRAP 4 Minutes

10 Pull Ups

15 Jumping Squats

30 Double Unders

then,

Couch Stretch 2:00/side

Metcon (Time)

3 Rounds For Time:

1,000 Meter Row

10 Bar Muscle-ups

21 Burpee Box Jump Overs (24/20)

11/02/2018

Metabolic CrossFit – CrossFit

– – – – 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

View Public Whiteboard

Warm-up (No Measure)

Warm-up

4 Steady Rounds:

10 Lateral Squats with Kettlebell

10 Hip Extensions

Run 200m

Skill Work

On the Minute x 5:

Power Clean + Hang Squat Clean + Split Jerk (60-63-65-65-65)

Directly Into…

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk (70%)

Deadlift

Heavy Set of 6-4-2

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

*Score is wallball reps

Monostructural Day

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Amrap 7

:30sec bike moderate pace

10 air squats

10 jumping jacks

10 mountain climbers

then,

1:00 banded ankle mobility, each

Metcon (Time)

400m x 7

rest 2:00 after each round

maintain the same pace each round

Metcon (No Measure)

Daily ROMWOD

(last 15:00-20:00 of class)

Take this time to work on your mobility. YES, this is necessary. Don’t skip this!

Page 3 of 3«123