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WOD: 2/5/15

Metabolic CrossFit – CrossFit

Metcon (Weight)

EMOM x 10

Odd: 6 Front Squats, you choose weight

Even: 1 Legless Rope Climb (Sub leg assisted rope climb or 3 small rope climbs)

Skill Work

AMRAP 5: 30 unbroken Double Unders

Strength

5×10 GHD Bench Press

These are not for load. Use an empty bar. Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

Note: If you are unable to hold yourself in the flat position, parallel to the floor on the GHD, sub 10 v-ups.

WOD: 2/4/15

Metabolic CrossFit – CrossFit

Metcon (Time)

1,000m Row

30 Hang Power Clean (135/95)

30 C2B Pull ups

Skill Work

EMOMx10

Odd: 7 Push Press (from rack, you choose weight) + 7 Box Jumps

Even: 7 Toes to Bar + 7 Burpees to target

WOD: 2/3/15

Metabolic CrossFit – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (95/65)

30 Double unders after every round of thrusters

Skill Work

10 minute Muscle up Wave

Minute 1: 1 muscle ups

Minute 2: 2 unbroken muscle ups

Minute 3: 3 unbroken muscle ups

Continue adding 1 rep every minute for as long as possible. If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

WOD: 2/2/15

Metabolic CrossFit – CrossFit

Metcon (Time)

with a 10 minute running clock

15-12-9

Power Snatch (115/80)

Toes to Bar

in the remaining time, AMRAP of:

Burpee Box Jumps (24/20)

2 Scores:

(1) Time for the 15-12-9

(2) Total number of Burpee Box jumps

Strength

4×4 Front Squats

WOD: 1/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2, one athlete works, while the other rests.

50 Burpees

10 Clean and Jerks (155/105)

75 Box Jumps (24/20)

10 C&J (155/105)

100 Pull ups

10 C&J (155/105)

75 Box Jumps (24/20)

10 C&J (155/105)

50 Burpees

WOD: 1/30/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Skill Work

Kick your goat. Work mobility.

WOD: 1/29/15

Metabolic CrossFit – CrossFit

CrossFit 500 (Time)

Five rounds for time of:

25 Kettlebell swings

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

WOD: 1/28/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

70 Double Unders

50 Bar Facing Burpees

30 Squat Clean Thrusters (135/95)

10 Muscle-ups

Strength

EMOMx5: 5 Touch and Go Snatches

WOD: 1/27/15

Metabolic CrossFit – CrossFit

Metcon (8 Rounds for reps)

Tabata :20/:10 x 8

Toes to Bar

Box Jumps

Row for Cals

Shoulder to Overhead (95/65)

Strength

EMOMx15

First 5 minutes: 4 Power Snatches – No TnG, work good position off the floor

Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches – maintain good positioning

Final 5 minutes: 4 TnG Power Snatches – make ‘em pretty.

Every rep during this 15 minute set, your feet should not come off the ground. Use this as technique work to create better landing positions, faster cycle times, and eliminating the ‘starfish’.

WOD: 1/26/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For Time:

20 Thrusters (95/65)

20 Power Cleans

20 Shoulder to Overhead

20 Overhead Squats

20 Front Squats

Every minute on the minute, stop where you are and complete 5 burpees. Use the same weight for each movement.

Skill Work

AMRAP 8

Choose one of the following:

A. 3 Muscle ups and 30 Double unders

B. 5 Muscle ups and 50 Double unders

C. 7 Muscle ups and 70 Double unders

Additional Work – Time Permitting

30 Heavy Wall Balls for time (30/20)

rest 1 minute

20 Heavy Wall Balls for time (30/20)

Rest 1 minute

10 Heavy Wall Balls for time (30/20)