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WOD: 2/10/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

3×2 Power Snatch @ ~65%

3×3 Overhead Squat

Metcon (24 Rounds for reps)

EMOMx24

Minute 1: 40 Double Unders

Minute 2: 15/12 Calorie Row

Minute 3: 15 Bar Facing Burpees

Minute 4: 20 Sit-ups

WOD: 2/9/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on Clean & Jerk

7-10 sets, 65-90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Box Jumps (30/24)

9 Power Snatches (135/95)

6 Bar Muscle-ups

WOD: 2/8/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

WOD: 2/7/17

Metabolic CrossFit – CrossFit

Strength

5×10 Overhead Squats

Metcon (Time)

500m Row (Run 400)

25 Toes to Bar

500m Row (Run 400)

15 Front Squats (135/95)

500m Row (Run 400)

5 Rope Climbs

500m Row (Run 400)

15 Front Squat (135/95)

500m Row (Run 400)

25 Toes to Bar

WOD: 2/6/16

Metabolic CrossFit – CrossFit

Strength

3×10 Bench Press for 10 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

15 Calorie Row

15 Power Cleans (95/65)

– Rest 3:00 –

AMRAP 3

12 Calorie Row

12 Power Cleans (115/80)

– Rest 3:00 –

AMRAP 3:

9 Calorie Row

9 Power Cleans (135/95)

WOD: 2/4/17

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT

20 Wall Balls (30/20)

20 Kettlebell Swings (72/53)

20 Burpees

20 Chest to Bar Pull-ups

WOD: 2/3/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

4×5 Front Squats @ 65%

Metcon (Time)

4 RFT:

5 Muscle-ups

10 Squat Snatches (115/85)

15 Box Jump Overs (24/20)

WOD: 2/2/17

Metabolic CrossFit – CrossFit

Strength

3×8 Back Squat @ 65%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (135/95)

30 Double Unders

15 Toes to Bar

WOD: 2/1/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

WOD: 1/31/17

Metabolic CrossFit – CrossFit

Metcon (12 Rounds for reps)

EMOM x 12

Odd: 10 Toes to Bar

Even: 15 Kettlebell Swings

Skill Work

Tabata Tuesday

4 rounds each, then rotate:

Double Unders

Weighted Sit-ups

Bottom Hold Squats (squat for 20 seconds, hold bottom for 10 sec “rest”)

Flutter Kicks

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