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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

WOD: 3/12/15

Metabolic CrossFit – CrossFit

Strength

15 minutes to work up to a 1 rep max snatch

Metcon (Time)

10 RFT

10 Toes to Bar

10 Ground to Overhead (95/65)

WOD: 3/11/15

Metabolic CrossFit – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Strength

Work up to a heavy (not max) set of: Squat Clean + Front Squat + Jerk

and/or

Work up to a heavy (not max) set of 3 Front Squats

WOD: 3/10/15

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT

10 Toes to Bar

8 DB Thrusters (40/30)

12 (total steps) DB Walking Lunges (40/30)

200m Run

Metcon (Time)

3 RFT

18 GHD Sit-ups

6 Power Cleans (205/145)

WOD: 3/9/15

Metabolic CrossFit – CrossFit

“Dork” (Time)

“Dork”

33 Front Squats (185/125)

15 Burpees

33 Deads (185/125)

15 Burpees

33 KBS (70/53)

15 Burpees

Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a CrossFit athlete and a coach at a Boston affiliate. He along with fellow firefighter Edward Walsh are in our thoughts and prayers. This work out from CFNE is dedicated to them.

“Greater love hath no man than this, that a man lay down his life for his friends.”

3/7/15 Gym Closed for the Delta Throwdown II

Metabolic CrossFit – CrossFit

Metcon (Time)

Come support our athletes competing in the Delta Throwdown II at The Agricenter.