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11/2/2017

Metabolic CrossFit – CrossFit

Warm-up

10 Minutes to complete:

3 Rounds

8 box jumps

8 pull-ups (kipping, kipping c2b, then strict final round)

8 wall ball shots

Strength

Take 15 minutes to warm up to your deadlift and power clean weight.

–If there is a large class you will only be allowed to use one barbell–you may take off weight for your power cleans but plan accordingly

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP

11 deadlifts 275/185#

40 box jumps 24/20″

11 strict pull-ups

40 push ups

11 power cleans 185/135#

40 wall ball shots 20/14#
This is a HERO wod in honor of Justin Martin, a friend of one of our athletes, Jordan Ukenas.


11/1/2017

Metabolic CrossFit – CrossFit

Warm-up

(15 minutes)

2 rounds

10 hollow rocks

10 supermans

10 v-ups

200 meter run

Instruction

Kipping (15 mintues)

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

27 Cal Row

27 Burpees

27 Chest-to-Bar Pull-ups

Rest 4:00

AMRAP 4:

21 Cal Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

AMRAP 4:

15 Cal Row

15 Burpees

15 Pull-ups

10/31/17

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up: (10mins)

AMRAP8:

4 Front Squat

6 Wall Balls

4 Push Jerks

Metcon (Time)

“Pumpkin Toss”

10 Rounds:

7 Front Squats (95/65#)

10 Pumpkin Toss (20/15#)

7 Push Jerks (95/65#)

Metcon (No Measure)

Skill:

Tabata

L-Sit from rings

Tabata

Ab mat situps

10/30/17

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up: (15 min)

Row 250m

3rds:

5 Overhead Squats (Increase weight to a safe weight for WOD)

5 KB Swings

Power Clean (8 X 2)

Strength: (8 mins)

EMOM8:

Power Clean X 2 (Increase weight, must be touch and go, Score is heaviest weight)

Metcon (Time)

“Tootsie Roll”

For time:

Buy-in: 1,000m Row

Directly into:

21-15-9

Overhead Squats (115/80#)

KB Swings (70/53#)

10/28/17

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up: (15mins)

4 rds:

10 Double unders

10 Sit ups

10 Push Ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (4 Rounds for reps)

Endurance:

4 X 400m Run

rest 2mins between each

10/27/17

Metabolic CrossFit – CrossFit

Trolley Stop!!!
Tonight after 6pm class.

Warm-up (No Measure)

Warm Up: (10mins)

3 rds:

5 Pull Ups

5 Push Ups

5 Air Squats

5 Cal. Row

Double Under/ Handstand

Skill: (10mins)

5 mins Double Unders

5 mins Handstand pushups/ walks

Metcon (AMRAP – Rounds and Reps)

“20/20”

AMRAP 20:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Calorie Row

10/26/17

Metabolic CrossFit – CrossFit

Trolley Stop Friday!!!
Friday after the 6pm class we will walk or meet at Trolley Stop.

Warm-up (No Measure)

Warm Up: (15mins)

2mins Bike (Easy pace)

3rds:

4 Deadlifts (Increase weight each rd)

3 Hang Power Cleans (Increase weight)

2 Jerks (Increase weight)

Overhead Squat (10 X 3)

Strength: (10mins)

EMOM10:

Overhead Squat X 3 (Increase weight ONLY if form is good, Some people may need to substitute front squat for this movement if the movement compromises safety)

Metcon (3 Rounds for reps)

“Bouncy House”

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65#)

9 Hang Power Cleans (95/65#)

6 Jerks (95/65#)

Time remaining: Max Calorie Row

Rest 4:00

AMRAP 4:

2 Rounds:

12 Deadlifts (135/95#)

9 Hang Power Cleans (135/95#)

6 Jerks (135/95#)

Time remaining: Max Calorie Row

Rest 4:00

AMRAP 4

1 Round:

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Jerks (155/105#)

Time remaining: Max Calorie Row

10/25/17

Metabolic CrossFit – CrossFit

Trolley Stop Friday!!!
Friday after the 6pm class we will walk or meet at Trolley Stop.

Bring a Friend Day this Thursday!!!

Warm-up (No Measure)

Warm Up: (15 mins)

5 Rds:

10 Cal row

5 Burpees

5 Box Jumps

Muscle Up

Skill: (10mins)

Muscle up progression or

90 Seconds of Muscle Ups

1min rest

60 Seconds of Muscle Ups

1min rest

30 Seconds of Muscle Ups

Metcon (Time)

“The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)

10/24/17

Metabolic CrossFit – CrossFit

Trolley Stop Friday!!!
Friday after the 6pm class we will walk or meet at Trolley Stop.

Bring a Friend Day this Thursday!!!

Warm-up (No Measure)

Warm Up: (10 mins)

Burgener Warm up

3×3 Muscle Snatch (Empty Bar)

3×3 Overhead Squat (Empty Bar)

3×3 Squat Snatch Snatch (Empty Bar)

Squat Snatch (6 X 1.1)

Strength: (12mins)

E2MOM12

Squat Snatch X 1.1 (Complete first rep drop bar, Set up and do second rep)

Metcon (No Measure)

“Fun day”

2 Rounds:

200 Meter Prowler Push (empty)

30 Calorie Bike

200 Meter Prowler Push (empty)

60 DU

Rest 5:00 between rounds

10/23/17

Metabolic CrossFit – CrossFit

Trolley Stop Friday!!!
Friday after the 6pm class we will walk or meet at Trolley Stop.

Bring a Friend Day this Thursday!!!

Warm-up (No Measure)

Warm Up: (15 mins)

5 Pull Ups

10 Push Ups

15 Sit ups

20 Air Squats

Rest 1 minute

3 mins Pistol progression

Rest 1 minute

20 Air Squats

15 Sit Ups

10 Push Ups

5 Pull Ups

Metcon (Time)

“Run BMC” (time cap 40mins)

200m Run

1 Round of Badger:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

600m Run

3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

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