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WOD: 12/17/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2, one partner working at a time, AMRAP 25:

9 Rope Climbs

40 Clean & Jerks (115/80)

40 Handstand Push-ups

40 Power Snatches

40 Overhead Squats

90 Double Unders

WOD: 12/16/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a running clock…

AMRAP 5:

50 Wall Balls then, in remaining time,

12 Deadlifts (185/135)

12 Burpees over Barbell

-Rest 5:00-

AMRAP 5:

35 Wall Balls then, in remaining time,

9 Deadlifts (225/155)

9 Burpees over Barbell

-Rest 5:00-

AMRAP 5:

20 Wall Balls then, in remaining time,

6 Deadlifts (275/185)

6 Burpees over Barbell

Skill Work

Tabatax3

Med Ball Sit-ups, V-ups, Plank Right, Plank Left

WOD: 12/15/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

5×3 Clean & Jerk

60-75% range, each set of 3 is to be completed as singles with focus on set up and receiving positions

Metcon (Time)

1 Round:

800 Meter Row

80 Double Unders

21 Hang Power Cleans

2 Rounds:

400 Meter Row

40 Double Unders

15 Hang Power Cleans

3 Rounds:

200 Meter Row

20 Double Unders

9 Hang Power Cleans

WOD: 12/14/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to find 2 rep max Front Squat

Metcon (AMRAP – Rounds and Reps)

Four rounds, each for time of:

Row 500 meters

Rest 3 minutes or as dictated by rower availability.

WOD: 12/13/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a running clock…

AMRAP 5:

Buy in: 750m Row, in remaining time AMRAP:

9 Hang Squat Cleans (95/65)

25 Double Unders

-REST 5 MIN-

AMRAP 5:

Buy in: 750m Row, in remaining time AMRAP:

9 Hang Squat Cleans (135/95)

25 Double Unders

-REST 5 MIN-

AMRAP 5:

Buy in: 750m Row, in remaining time AMRAP:

9 Hang Squat Cleans (185/135)

25 Double Unders

Skill Work

Tabata Tuesday

Hollow Holds, Abmat Situps, L-Sits, Side to Side, Knee to Elbow in Plank

WOD: 12/12/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete:

3×6 Back Squat, across

1×10 Overhead Squat

Metcon (15 Rounds for reps)

EMOMx15

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

Snowman WOD

Metabolic CrossFit – CrossFit

Metcon (Time)

With a partner construct a CrossFit Snowman, for time. Once 100 reps of an exercise is complete, you can add a piece to your snowman.

For Time:

100 Box Jumps (24/20)

100 Air Squats

100 Sit-ups

100 Push-ups

100 Kettlebell Swings (55/35)

100 Push Press (95/65)

100 Calorie Row

WOD: 12/9/16

Announcements

Our Christmas Party will be Saturday, December 10 after the wod. Wear your tackiest work out gear to work out in and bring a side dish to share. We will also do a “dirty Santa” gift exchange. Bring a $5-$10 gift if you wish to participate in the gift exchange.

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 5 sets of

2 Power Cleans + 3 Front Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Calorie Row

12 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)

WOD: 12/8/16

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

800 meter Run

15 Handstand Push-ups

50 Double Unders

Strength

6×4 Back Squats, across

WOD: 12/7/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

5×3 Snatch

Metcon (AMRAP – Rounds and Reps)

With a running clock…

AMRAP 5:

21 Calorie Row

21 Deadlifts (95/65)

Rest 5:00

AMRAP 5:

15 Calorie Row

15 Front Squats (95/65)

Rest 5:00

AMRAP 5:

9 Calorie Row

9 Thrusters (95/65)