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WOD: 10/19/16

Metabolic CrossFit – CrossFit

Strength

5×3 Sumo Deadlifts

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

WOD: 10/18/16

Metabolic CrossFit – CrossFit

Strength

6×3 Back Squat

Metcon (Time)

3 RFT

Row 500 meters

9 Thrusters (115/85)

WOD: 10/17/16

Metabolic CrossFit – CrossFit

Strength

EMOMx8

2 Snatches (any style) @ 75%

-4 minutes to rest and reset weights-

EMOMx8

2 Clean & Jerks (any style) @ 75%

Metcon (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ring Dips

Chest to Bar Pull Ups

WOD: 10/15/16

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT

Run 800m

4 Rope Climbs

40 feet of DB Weighted Walking Lunges

WOD: 10/14/16

Metabolic CrossFit – CrossFit

Strength

EMOMx6

3 Snatches (any style) @ 70%

-4 minutes to rest and reset weights-

EMOMx6

3 Clean & Jerks (any style) @ 70%

Metcon (15 Rounds for reps)

EMOMx15

Minute 1 – Strict Handstand Push-Ups x Max Reps

Minute 2 – 12 Alternating Pistols

Minute 3 – 10 Toes to Bar

WOD: 10/13/16

Metabolic CrossFit – CrossFit

Strength

25 minutes to complete Deadlifts

Set 1 – 4 reps @ 50-60%

Set 2 – 4 reps @ 60-65%

Set 3 – 3 reps @ 65-70%

Set 4 – 3 reps @ 70-75%

Set 5 – 2 reps @ 75-80%

Set 6 – 1 rep @ 85-90%

Test 5 rep max

Metcon (Time)

2 RFT:

Row 500 Meters

20 Hand-Release Push-Ups

30 Kettlebell Swings (53/35)

Run 400 Meters

WOD: 10/12/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete:

10×1 Squat Clean and Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Squat Snatches (95/65)

10 Ring Dips

10 Knees to Elbows

WOD: 10/11/16

Metabolic CrossFit – CrossFit

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here

WOD: 10/10/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Hang Power Snatches (95/65)

10 Overhead Squats

10 Power Cleans

10 Thrusters

10 Sumo Deadlift High Pulls

Skill Work

3 rounds, 2 minutes at each station**

Station 1 – 100 Double Unders

Station 2 – 30 GHD Sit-ups (sub regular sit-ups and/or V-ups)

Station 3 – 30 Calorie Row or Bike (or Run 400)

**If there is a certain skill you want to work on, sub it in place of one of these stations.

WOD: 10/8/16

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell Swings (53/35)

60 Sit-ups

70 Burpees