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WOD: 2/23/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

WOD: 2/21/15

Metabolic CrossFit – CrossFit

Metcon (Time)

25 HSPU

50 Back Rack Walking Lunges (95/65)

Row 1000m

75 Sit-ups

150 Double Unders

WOD: 2/20/15

Metabolic CrossFit – CrossFit

Metcon (15 Rounds for reps)

EMOMx15

Min 1: 5 Wall Balls + 5 Power Cleans (135/95)

Min 2: 5 Wall Balls + 5 Toes to Bar

Min 3: 5 Wall Balls + 5 Push Jerks (135/95)

You choose the weight for the Wall Ball. Repeat the sequence for 15 minutes.

Skill Work

Ring work:

Ring dips, L-sits, Ring stability holds, Ring TTB, Front and Back Lever, Ring pull-ups

WOD: 2/19/15

Metabolic CrossFit – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Substitute 4 pull-ups and 4 ring dips for the muscle ups if needed.

WOD: 2/18/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

WOD: 2/17/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Type the details of the metcon

7 RFT

Run 200 meters

15 Box Jumps (24/20)

15 Wall Balls (20/14)

WOD: 2/16/15

Metabolic CrossFit – CrossFit

Metcon (Time)

7 RFT:

200m Run

15 Box Jumps (24/20)*

15 Wall Balls (20/14)

WOD: 2/14/15

Metabolic CrossFit – CrossFit

Metcon (Time)

“Black and Blue”

5 RFT:

10 Power Cleans (135/95)

10 Burpees

WOD: 2/13/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

WOD: 2/12/15

Metabolic CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups