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11/09/2018

Metabolic CrossFit – CrossFit

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

View Public Whiteboard

Warm-up (No Measure)

Warmup

4 Rounds:

10 Lateral Squats, w/ light Kettlebell

15 Box Jumps

Row 200m

Push Press (4×3)

Push Press 85%

Metcon (Time)

40-30-20-10

Goblet Squat 53/35

Sit Ups, abmat

Run 200m before each round

(200m then 40/40, 200m then 30/30, etc)

11/8/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

Amrap 8

10 sumo deadlift, double kettlebell

:45 bike

10 pushup, hand releases to touch opposite shoulder at top, alternating

then,

20 banded Good Mornings

15 sumo deadlift high pull, empty bar

50′ banded side shuffle, 1/4 squat position

50′ bear crawl

Metcon (Time)

5k row

Metcon (No Measure)

ROMWOD 15:00

11/07/2018

Metabolic CrossFit – CrossFit

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

View Public Whiteboard

Warm-up (No Measure)

Warm-up

2 rounds

250m row

5 tuck jumps

5 strict pull-ups

Metcon (2 Rounds for weight)

Back Squat 10:00

Work up to a heavy single at 90% 1rm

then,

E2MOM x 10

3 back squat @ 85%

-maintain 85% across all rounds

*Scores are the weight used for 90% and 85%

Metcon (Time)

Interval

4 Rounds:

2 Rope Climbs

10 Shoulder to Overhead 135/95

400m run

Rest 1:00

*Score is total time including rest periods

11/06/2018

Metabolic CrossFit – CrossFit

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

200m run

15 Goblet Squats

10 burpees to target (6″)

1:00 couch stretch/each side

Metcon (No Measure)

Strength

EMOM x 8

100′ Farmer Carry 70/53

*use HEAVY db if KBs aren’t available. Or use 25# plates in each hand

Metcon (4 Rounds for reps)

Interval

AMRAP 4:00 x 4

25 Medball Squats (on shoulder) 30/20

20 Box Jumps 24/20″

Max Push Ups in remaining time

Rest 2:00 between rounds

Metcon (No Measure)

ROMWOD 12:00-15:00

11/05/2018

Metabolic CrossFit – CrossFit

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds

50′ Walking Lunge with Plate Overhead

1:20 Bike

snatch (6×3)

18:00

Snatch 72-77%

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

Run 400m

15 Toes to Bar

15 Deadlift 185/125lbs

Metcon (Time)

Interval

3 rounds

9 Squat Snatch 95/65

18 Pull Ups

Rest 2:00

11/03/2018

Metabolic CrossFit – CrossFit

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

View Public Whiteboard

Warm-up (No Measure)

AMRAP 4 Minutes

10 Pull Ups

15 Jumping Squats

30 Double Unders

then,

Couch Stretch 2:00/side

Metcon (Time)

3 Rounds For Time:

1,000 Meter Row

10 Bar Muscle-ups

21 Burpee Box Jump Overs (24/20)

11/02/2018

Metabolic CrossFit – CrossFit

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

View Public Whiteboard

Warm-up (No Measure)

Warm-up

4 Steady Rounds:

10 Lateral Squats with Kettlebell

10 Hip Extensions

Run 200m

Skill Work

On the Minute x 5:

Power Clean + Hang Squat Clean + Split Jerk (60-63-65-65-65)

Directly Into…

On the Minute x 5:

2 Squat Cleans + 1 Split Jerk (70%)

Deadlift

Heavy Set of 6-4-2

Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)

*Score is wallball reps

Monostructural Day

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Amrap 7

:30sec bike moderate pace

10 air squats

10 jumping jacks

10 mountain climbers

then,

1:00 banded ankle mobility, each

Metcon (Time)

400m x 7

rest 2:00 after each round

maintain the same pace each round

Metcon (No Measure)

Daily ROMWOD

(last 15:00-20:00 of class)

Take this time to work on your mobility. YES, this is necessary. Don’t skip this!

10/31/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Today is Halloween!

Dress up!

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Mid-month review and wall of shame…I mean fame pics are 11/15.
Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 7

10 dislocates, PVC

10 band pull aparts

5 handstand shoulder activates

10 lateral arm raises, light kettlebells

then,

w/empty barbell

5×1

Snatch Balance+2 ovhd squat

Overhead Squat

Moderate Set of 2

5 Second Down, 2 Second Pause.

Metcon (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (115/80)

10/30/2018

Metabolic CrossFit – CrossFit

– – – – HALLOWEEN – – – –
Wednesday is Halloween!

Dress up!

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

600m row, moderate pace

1 round of Cindy

1100m row, easy pace

1 round of Cindy

300m row, sprint

1 round of Cindy

Stretch:

3:00 Saddle Pose

2:00 Pigeon Pose (1:00 each side)

1:00 band pull-aparts

*at chest level, using a red or thin blue band grip it just outside shoulder width and pull it apart until arms are outstretched

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

21 Chest to Bar Pull-ups

21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

15 Toes to Bar

15/10 Calorie Row

Rest 5 Minutes

AMRAP 5:

Buy In: 400 Meter Run

Then, AMRAP:

9 Pull-ups

9/6 Calorie Row

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