Author Archive for: ‘admin’

WOD: 1-19-15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

500m Row

12 Deadlifts (225/155)

21 Box Jumps


5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

We’re Going on a Bear Hunt

Metabolic CrossFit – CrossFit

Metcon (Time)

9 Bear Complexes (115/75)

400 meter row

7 Bear Complexes (115/75)

400 meter row

5 Bear Complexes (115/75)

400 meter row

3 Bear Complexes (115/75)

400 meter row

A bear complex is composed of a power clean, front squat, push press, back squat, and a push press. When the barbell returns to the front rack position one bear complex is complete. You must stay in control of the bar the whole time. If you drop the bar or “rest” while the bar is on the ground you must do 10 burpees before continuing your bear complexes.

WOD 1/16/15

Metabolic CrossFit – CrossFit

Metcon (Time)



10 Overhead Walking Lunges (45/35)

15 Sit-ups

Run 400 meters

WOD 1/15/15

Metabolic CrossFit – CrossFit

Metcon (Time)

25 Burpees

25 Power Cleans (135/95)

25 Burpees

EMOM complete 7 Wall Balls

This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

Skill Work


1 Power Snatch + 1 Squat Snatch

WOD 1/14/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Skill Work


Odd: 3-6 Squat Therapy

Even: 3-6 Muscle ups

WOD 1-13-15

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT:

12 C2B Pull-ups

9 Deadlifts (185/135)

6 Hang Power Clean (185/135)

3 Jerks (185/135)

Skill Work

30 Strict C2B Pull ups – Only one set per minute. If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set. Continue till all 30 reps are completed.

If you are not able to complete this rx’d, spend 10 minutes working on your pull-ups/ring rows/monkey bars or another skill that will help you reach your personal goals.

WOD 1-12-15

Metabolic CrossFit – CrossFit

Metcon (Time)

AMRAP 7 of:

up ladder by 3’s of:

Front Squat (115/80)

Box Jump (24/20)

complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.


A. Work up to a heavy single Snatch Grip Push Press + OHS from back rack

B. Work up to a heavy single Snatch Balance

C. Work up to a heavy High Hang Squat Snatch

Note: If you are not doing snatches and/or overhead squats for any reason, this strength session can be easily modified to:

A. Standard grip push press + front squat

B. Omit or work very light and not full depth

C. High Hang Squat Clean

WOD 1-10-15

Metabolic CrossFit – CrossFit

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

“C2B Chelsea”

EMOMx30 or as long as possible.

5 C2B Pull ups

10 Push ups

15 Squats

Report number of full rounds completed within each minute if you plan to start back at pull-ups at the top of every minute. Alternately, if you know you cannot complete 30 reps every 60 seconds, complete work as a 30 minute AMRAP.

WOD 1-9-15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

5 Rounds for reps:

45 sec max sit-ups

-rest 15 sec

45 sec max KB swings

-rest 15 sec

45 sec 25′ line touches

-rest 15 sec

Skill Work

Run/Row/Sled Sprint/Farmers Carry, you choose

WOD 1-8-15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)


12 Burpees

12 Toes to Bar

40 Double unders

Skill Work

12 minute Muscle up Wave

Min 1, complete 1 Muscle up.

Min 2, complete 2 unbroken Muscle ups.

Min 3, complete 3 unbroken Muscle ups.

Continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set. Then reset and climb back up the ladder again. Continue for 12 minutes.

Of course we’re not all able to do muscle ups so spend 12 minutes working on the skill of your choice.