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WOD: 6/20/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to find 1 rep max Shoulder Press or complete 10×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Handstand Push Ups

7 Ring Dips

7 Burpees

WOD: 6/18/16

Metabolic CrossFit – CrossFit

Metcon (Time)

Option #1:

5 RFT

200m Run or 250m Row

15 Wall Balls

10 Toes to Bar

5 Burpess

Option #2:

If you missed any of the benchmark WOD’s this week, and would like to do one of them this morning, this is your opportunity to do so.

Grace Helen

Metabolic CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

kelly

Metabolic CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Diane and Nancy

Metabolic CrossFit – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Angie

Metabolic CrossFit – CrossFit

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

WOD: 6/11/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of two, one working at a time:

Row 2000 Meters

50 Power Cleans (135/95)

75 Pull-Ups

100 Burpee Box Jump-Overs

75 Pull-Ups

50 Power Cleans

Row 2000 Meters

WOD: 6/10/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

8×2 Shoulder Press

Metcon (21 Rounds for reps)

EMOMx21

Minute 1 – 15 Russian Kettlebell Swings

Minute 2 – 15 Push Press

Minute 3 – 40 Double Unders

WOD: 6/9/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 10 sets of

Clean x 1.1

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Ground to Overhead (135/95)

10 Chest-to-Bar Pull-Ups

15 Burpees Over the Barbell

WOD: 6/8/16

Metabolic CrossFit – CrossFit

Strength

Back Squats

20 minutes to find 1 rep max Back Squat

Suggested loading:

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Set 8 – 1 rep @ 101+%

Metcon (Time)

For time:

50 Wall Ball Shots (20/14)

25 Toes to Bar

40 Wall Ball Shots

20 Toes to Bar

30 Wall Ball Shots

15 Toes to Bar