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11/07/2018

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

2 rounds

250m row

5 tuck jumps

5 strict pull-ups

Metcon (2 Rounds for weight)

Back Squat 10:00

Work up to a heavy single at 90% 1rm

then,

E2MOM x 10

3 back squat @ 85%

-maintain 85% across all rounds

*Scores are the weight used for 90% and 85%

Metcon (Time)

Interval

4 Rounds:

2 Rope Climbs

10 Shoulder to Overhead 135/95

400m run

Rest 1:00

*Score is total time including rest periods

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!

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

()

Metcon

()

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

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