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WOD: 12/21/16

Metabolic CrossFit – CrossFit

Metcon (Time)

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Skill Work

Tabata, 4 rounds each:

Bike or Row (Calories)

Left plank hold

Abmat Sit-ups

Right plank hold

Flutter Kicks

Front plank hold

12/20/2016

Metabolic CrossFit – CrossFit

Weightlifting

Snatch (10 Minutes)

60%/2

65%/2

70%/2

(75%/2)2

Weightlifting

Clean & Jerk (10 Minutes)

60%/2

65%/2

70%/2

(75%/2)2

Metcon

5RFT:

20 Calorie Row

10 Thrusters (115/85#)

Metcon (Time)

5RFT:

20 Calorie Row

10 Thrusters (115/85#)

20 Minute Time Cap

WOD: 12/19/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

3×3 Back Squats, across

3×3 Front Squats, across

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

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