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WOD: 2/14/17

Metabolic CrossFit – CrossFit

Metcon (Time)

Valentine’s Day WOD: “The Chocolate Chipper”

2 rounds of:

14 Wall Ball Shots

14 Deadlifts

14 Double Unders

14 Sit-ups

14 Pull-ups

14 Ring Dips

14 Box Jumps

14 Back Ext

14 Lunges

14 Ring Rows

14 KB Swings

14 Toes to Bar

14 Push Press

14 Calories (row)

Thats 2 rounds of 14 movements and 14 repetitions of each (hence the 2/14).

Select a weight that will allow you to complete at least 7 reps unbroken.

WOD: 2/13/17

Metabolic CrossFit – CrossFit

Strength

3×2 Back Squats at 65%

Metcon (Time)

2 RFT:

15 Calorie Row

15 Handstand Push-ups

15 Chest to Bar Pull-ups

Rest :15 seconds

15 C2B Pull-ups

15 Handstand Push-ups

15 Calorie Row

Rest 1:00 between rounds.

WOD: 2/11/17

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Box Jumps (24/20)

30 C2B Pull-ups

30 KB Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

WOD: 2/10/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

3×2 Power Snatch @ ~65%

3×3 Overhead Squat

Metcon (24 Rounds for reps)

EMOMx24

Minute 1: 40 Double Unders

Minute 2: 15/12 Calorie Row

Minute 3: 15 Bar Facing Burpees

Minute 4: 20 Sit-ups

WOD: 2/9/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on Clean & Jerk

7-10 sets, 65-90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Box Jumps (30/24)

9 Power Snatches (135/95)

6 Bar Muscle-ups

WOD: 2/8/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

WOD: 2/7/17

Metabolic CrossFit – CrossFit

Strength

5×10 Overhead Squats

Metcon (Time)

500m Row (Run 400)

25 Toes to Bar

500m Row (Run 400)

15 Front Squats (135/95)

500m Row (Run 400)

5 Rope Climbs

500m Row (Run 400)

15 Front Squat (135/95)

500m Row (Run 400)

25 Toes to Bar

WOD: 2/6/16

Metabolic CrossFit – CrossFit

Strength

3×10 Bench Press for 10 rep max

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

15 Calorie Row

15 Power Cleans (95/65)

– Rest 3:00 –

AMRAP 3

12 Calorie Row

12 Power Cleans (115/80)

– Rest 3:00 –

AMRAP 3:

9 Calorie Row

9 Power Cleans (135/95)

WOD: 2/4/17

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT

20 Wall Balls (30/20)

20 Kettlebell Swings (72/53)

20 Burpees

20 Chest to Bar Pull-ups

WOD: 2/3/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

4×5 Front Squats @ 65%

Metcon (Time)

4 RFT:

5 Muscle-ups

10 Squat Snatches (115/85)

15 Box Jump Overs (24/20)