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WOD: 4/21/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 75%

2 @ 85%

Metcon (Time)

5 RFT

Run 400 meters

12 Chest to Bar Pull-ups

12 Handstand Push-ups

WOD: 4/20/17

Metabolic CrossFit – CrossFit

Strength

5×3 Bench Press

Metcon (12 Rounds for reps)

Three sets for max calories/reps of:

60 seconds of Row for Calories

Rest 60 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Rowing for Calories

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24/20)

Rest 60 seconds

WOD: 4/19/17

Metabolic CrossFit – CrossFit

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: 4/18/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete:

6×2 Snatch @ 60-75%, any style

Metcon (Time)

5 RFT

21 Calorie Bike (or Row or Run 400)

15 Wall Balls

9 Deadlifts (185/135)

4/17/17

Metabolic CrossFit – CrossFit

Strength

Squat Clean Thruster

20 Minutes to establish 1 RM Squat Clean Thruster

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

4/15/17

Metabolic CrossFit – CrossFit

4/15/17

Metcon (Time)

Teams of 3, one working at a time:

For Time:

100 Calorie Row or Bike (or run the loop together)

75 Power Cleans (135/95)

50 Bar Facing Burpees

100 Calorie Row or Bike

75 Front Squats (135/95)

50 Bar Facing Burpees

100 Calorie Row or Bike

75 Push Jerks (135/95)

50 Bar Facing Burpees

Easter WOD

Metabolic CrossFit – CrossFit

Metcon

Easter WOD (Time)

Teams of two with one partner working and 1 partner holding a barbell (135/95#) in the back rack position at all times.

100 abmat sit-ups

50 ft front rack dumbbell walking lunges (50/35)

100 double unders

50 ft front rack dumbbell walking lunges (50/35)

100 burpees

50 ft front rack dumbbell walking lunges (50/35)

WOD: 4/13/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

EMOMx18

Min 1: 15 Calorie Row

Min 2: 15 Kettlebell Swings

Min 3: 5 Handstand Push-ups

WOD: 4/12/17

Metabolic CrossFit – CrossFit

Strength

EMOMx8

2 Push Press, climbing

Metcon (Time)

3 RFT

20 Calorie Bike (or Row)

10 Deadlifts (315/215)

60 Double Unders

WOD: 4/11/17

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

3 Power Snatches (135/95)

5 Overhead Squats (135/95)

7 Ring Muscle-ups

Rest 3:00

3 RFT:

9 Power Cleans (135/95)

12 Front Squats (135/95)

15 Chest to Bar Pull-ups

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