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WOD: 4/13/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

EMOMx18

Min 1: 15 Calorie Row

Min 2: 15 Kettlebell Swings

Min 3: 5 Handstand Push-ups

WOD: 4/12/17

Metabolic CrossFit – CrossFit

Strength

EMOMx8

2 Push Press, climbing

Metcon (Time)

3 RFT

20 Calorie Bike (or Row)

10 Deadlifts (315/215)

60 Double Unders

WOD: 4/11/17

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

3 Power Snatches (135/95)

5 Overhead Squats (135/95)

7 Ring Muscle-ups

Rest 3:00

3 RFT:

9 Power Cleans (135/95)

12 Front Squats (135/95)

15 Chest to Bar Pull-ups

WOD: 4/10/17

Metabolic CrossFit – CrossFit

Strength

3×3 Front Squat @ 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

42 Double Unders

30 Wall Balls (20/14)

18 Toes to Bar

Rest 5 mins

AMRAP 6:

21 Double Unders

15 Wall Balls (20/14)

9 Toes to Bar

WOD: 4/8/17

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 3, one athlete working at a time

Row 1000 meters

300 Push-Ups

Row 1000 meters

200 Box Jump Overs

Row 1000 meters

100 Front Rack Walking Lunges (45/33)

WOD: 4/7/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

3×8 Shoulder Press @ 60%

Metcon (12 Rounds for reps)

EMOMx12

Odd: 15/12 Calorie Row

Even: 20 Sit-ups

WOD: 4/6/17

Metabolic CrossFit – CrossFit

Strength

EMOM x 8

Odd: 3 Snatches

Even: 5 Clean & Jerks

*1 barbell, same weight for both movements

Metcon (Time)

10-8-6-4-2 Power Snatches (135/95)

100-80-60-40-20 Double Unders

WOD: 4/5/17

Metabolic CrossFit – CrossFit

Strength

3×3 Back Squats @ 65%

Metcon (Time)

4 RFT:

15 Overhead Squats (115/85)

12 Chest to Bar Pull-ups

Directly into:

4 RFT:

15 Calorie Row

12 Ring Dips or Push-ups

WOD: 4/4/17

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT

Run 400 meters

10 Goblet Squats

10 Push-ups

Skill Work

Toes to Bar or Skill of Choice if you can cycle T2B

WOD: 4/3/17

Metabolic CrossFit – CrossFit

Strength

3×3 Front Squats @ 65%

Metcon (16 Rounds for reps)

EMOMx16

Minute 1 – 7 Deadlifts + 7 Box Jumps

Minute 2 – 15/12 Calorie Row

Minute 3 – 7 Wall Balls + 7 C2B Pull-ups

Minute 4 – 15/12 Calorie Row

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