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WOD: 3/24/15

Metabolic CrossFit – CrossFit

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

WOD: 3/23/15

Metabolic CrossFit – CrossFit

Strength

EMOMx9 Clean and Jerk

Min 1-2-3 at 85% 1 rep max

Min 4-5-6 at 90%

Min 7-8-9 at 95%

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

WOD: 3/21/15

Metabolic CrossFit – CrossFit

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Skill Work

EMOMx10

Odd: 200m Row

Even: 3-5 Muscle ups or Strict Pull-ups

WOD: 3/20/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

WOD: 3/19/15

Metabolic CrossFit – CrossFit

Warm-up

Strength Warm-up: EMOM x 5

5 touch and go snatches (squat preferred if you’re able with proper positioning, otherwise do power)

Strength

12:00 to work up to a 3 rep max squat clean and jerk

Metcon (Time)

Metcon – 20 minute time cap

50-40-30-20-10 Wall Ball (20/15)

25-20-15-10-5 Box Jumps (24/20)

WOD: 3/18/15

Metabolic CrossFit – CrossFit

Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood
In honor of U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, died on May 11, 2012
To learn more about Willy click here

WOD: 3/17/15

Metabolic CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD: 3/16/15

Metabolic CrossFit – CrossFit

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rest 10 minutes before moving on to Diane

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

WOD: 3/14/15

Metabolic CrossFit – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Endurance

Run 1 mile for time.

15.3

Metabolic CrossFit – CrossFit

15.3 (AMRAP – Rounds and Reps)

Complete as many rounds and repetitions as possible in 14 minutes of:

7 muscle ups

50 wall-ball shots 20# @ 10 ft/14# @ 9 ft

100 double-unders

Scaled:

50 wall-ball shots 20# @ 9 ft/10# @ 9 ft

200 single-unders