Archives

Author Archive for: ‘admin’

11/10/17

Metabolic CrossFit – CrossFit

Instruction

15 Minutes

Rope Climbs

Warm-up

AMRAP 3 (moderate pace)

10 calorie bike/row

10 burpees

–Rest 3 minutes—

AMRAP 3

10 burpees

10 double-unders

10 box jumps

–rest 6 minutes before wod–

Metcon (AMRAP – Rounds and Reps)

“Mountain Bike”

AMRAP 15:

Buy-in:

100/70 Calorie Bike (or row)

In the remaining time:

2 Rope Climbs

10 Burpee Box Jumps (24/20#)

50 Double-unders

11/9/17

Metabolic CrossFit – CrossFit

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
Take time to warm up to each weight. Make sure you leave yourself enough time at the end of class to complete your run.

1-Mile Run (Time)

Max Effort 1-Mile Run

11/8/17

Metabolic CrossFit – CrossFit

Instruction

10 Minutes

Handstand push-up progressions

Warm-up

10 Minutes

5 reps of each movement

Metcon (3 Rounds for reps)

“Nasty Women” (2o minutes)

AMRAP 4:

“Fran”

21-15-9

Thrusters (95/65#)

Pull-ups

Rest 4:00

AMRAP 4:

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

AMRAP 4:

“Grace”

30 Clean & Jerks (135/95#)

11/7/17

Metabolic CrossFit – CrossFit

Instruction

10 Minutes

Muscle-up progression

Warm-up

10 Minutes

2 rounds

10 medicine ball squat cleans

5 pull-ups

5 ring dips

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

11/6/17

Metabolic CrossFit – CrossFit

Warm-up

200m run

5 burpees

10 sit-ups

Metcon (Time)

“Nick”

5RFT:

400m Run

20 Burpees

30 Sit-ups

11/4/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

2 rounds

30 Double Unders

15 Wallball clean shots

5 burpees

Metcon (AMRAP – Rounds and Reps)

“Smooth Criminal”

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

11/3/17

Metabolic CrossFit – CrossFit

Warm-up

AMRAP 5 at moderate pace

7 calorie row

7 goblet squats

50’ farmer’s carry

Metcon (Time)

“Friendly Lovin”

21-15-9

Calorie Row

Calorie Bike

100m Kettlebell Front Rack Walk (53/35#)

21-15-9

Calorie Row

Calorie Bike

100m Kettlebell Farmers Carry Walk (53/35#)

21-15-9

Calorie Row

Calorie Bike

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