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5/3/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

2 @ 90%

Metcon (Time)

5 RFT

20 Kettlebell Swings (72/53)

10 Alternating Reverse Lunges with KB in goblet hold

10 Box Jump Overs

5/2/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

Run 400 meters

20 Push Press (95/65)

10 Pull-ups

5/1/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats

5 @ 45-55%

5 @ 55-65%

3 @ 65-75%

2 @ 75-80%

2 @ 80-85%

2×10 @ 70-75%

Metcon (Time)

50 Wall Balls

100 Double Unders

40 Wall Balls

80 Double Unders

30 Wall Balls

60 Double Unders

4/29/17

Metabolic CrossFit – CrossFit

Liam (Time)

For time:

Run 800 meters with a 45-lb. plate

100 toes-to-bars

155-lb. front squats, 50 reps

15-ft. rope climbs, 10 ascents

Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here

4/28/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

5×3 Push Press

“American Dream” (AMRAP – Reps)

AMRAP 20

1-2-3-4-5-…

Power Clean (205/145)

Muscle-up

4/27/17

Metabolic CrossFit – CrossFit

Warm-up

EMOMx8

Odd: 6 Kettlebell Deadlifts + 6 Goblet Squats

Even: 6 Toes to Bar + Stretch

Metcon (7 Rounds for time)

7 x 400 meter sprints

Rest 1 minute between runs

4/26/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 7 sets of Clean & Jerk 1.1

Metcon (Time)

100 Power Cleans (135/95)*

*every minute on the minute, complete 5 Bar Facing Burpees until you reach 100 Power Cleans

4/25/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

3×3 Front Squats with 3 second descent and 1 second pause at bottom, explode up

Metcon (5 Rounds for reps)

5 rounds, go every 4 minutes:

25 Wall Ball Shots

50 Double Unders

4/24/17

Metabolic CrossFit – CrossFit

Strength

Deadlift (1×1)

20 minutes to find 1 RM deadlift

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

WOD: 4/22/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

2 person teams, alternate movements

10 Burpee Pull-ups

100′ Farmer’s Carry (72/53)

10 Power Cleans (135/95)

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