Archives

Author Archive for: ‘admin’

10/10/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Thursday!!!

Warm-up (No Measure)

Warm Up: (15mins)

200m Run

5 Touch and Go C&J

1 Rope Climb

5 Touch and Go C&J (increase weight from last)

5 Burpees

2 Touch and Go C&J (at WOD weight)

200M Run

Metcon (Time)

“Glenn” (Time Cap 40mins)

30 CJ (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

10/9/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Thursday!!!

Bring running shoes, and leg protection for rope climbs tomorrow.

Warm-up (No Measure)

Warm Up: (10mins)

3 Rds:

200m Run

4 Toes to Bar

5 Front Squats (Empty Bar)

Front Squat

Strength: (20mins)

Front Squats:

E2MOM16

8-6-4-2-2-2-10-10 Rep

(Suggested weights: 55%, 65, 70, 75, 80, 85, 65, 65)

Score heaviest set of 2 reps.

Metcon (7 Rounds for reps)

“Cement Mixer”

Every 3:00 for 7 Rounds:

400 Meter Run

12 Toes to Bar

(The run will be worth 1 rep every 50 meters completed)

10/7/17

Metabolic CrossFit – CrossFit

Bring a Friend Day!!

Warm-up (No Measure)

Warm Up: (15mins)

Each Partner runs 3 200m runs (relay style) as other partners are doing

3rds:

10 Push Ups

5 Pull Ups

10 Air Squats

Metcon (Time)

Bring A Friend Day!

Teams of 3, for time:

100 – 75 – 50

Bike Cals

Row Cals

Bench Press (135/95#)

Break up workout however you desire.

Metcon (Time)

Bring A Friend Day!

Teams of 3, for time:

100 – 75 – 50

Bike Cals

Row Cals

Bench Press (135/95#)

Break up workout however you desire.

10/6/17

Metabolic CrossFit – CrossFit

Bring A Friend Day this Saturday!!

Muscle Up

8mins – Muscle up Progressions

Warm-up (No Measure)

Warm Up (8 mins)

3 Rds

1 Ring Muscle Up (2 C2B + 2 Ring dips)

3 Power Cleans (Increase weight each rd.)

5 Wallballs

Power Cleans (6 X 2)

Strength: (12mins)

E2MOM12:

Power Clean X 2 (Touch and Go, Increase weight to a heavy 2 rep., Score is heaviest weight)

Metcon (AMRAP – Rounds and Reps)

“Salsa Verde”

AMRAP 15:

5 Ring Muscle-ups

10 Power Cleans (135/95#)

25 Wallballs (20/14#)


10/5/17

Metabolic CrossFit – CrossFit

Bring A Friend Day this Saturday!!

Warm-up (No Measure)

Warm Up: (15mins)

200m Run

-7X1 Deadlift (increasing weight to approx. 90% max)

200m Run

Metcon (Time)

“Gun Run”

For time: (Time cap 40 mins.)

800m Run

27 Deadlifts (185/135#)

54 Sit-ups

600m Run

21 Deadlifts (185/135#)

42 Sit-ups

400m Run

15 Deadlifts (185/135#)

30 Sit-ups

200m Run

9 Deadlifts (185/135#)

18 Sit-ups

10/4/17

Metabolic CrossFit – CrossFit

Bring A Friend Day this Saturday!!

Show up on time tomorrow. We have a long fun WOD.

Double Unders

5mins to work on Double Unders (2:1 Singles:Doubles for WOD, stretch during this time)

Warm-up (No Measure)

Warm Up: (8mins)

3rds:

4 Thrusters (each rd increase weight to WOD weight)

4 C2B (Chest has to touch bar to count)

Metcon (3 Rounds for reps)

“Sergeant Savage”

If you know the Double Unders are going to take over 3 mins scale accordingly. You may need to do singles and doubles.

AMRAP 5:

Buy-in: 150 Double-unders

12 Thrusters (95/65#)

12 Chest-to-Bar Pull-ups

Rest 5:00

AMRAP 5:

Buy-in: 100 Double-unders

9 Thrusters (115/80#)

12 Toes-to-Bar

Rest 5:00

AMRAP 5:

Buy-in: 50 Double-unders

6 Thrusters (135/95#)

12 Pull-ups

Do not score double unders, these are considered buy-in.

10/3/17

Metabolic CrossFit – CrossFit

Bring A Friend Day this Saturday!!

Warm-up (No Measure)

Warm up: (15mins)

AMRAP 7:

3 Burpees over bar

250m row (@75% effort)

3 Squat Snatches (Light enough weight to Touch and Go)

Spend rest of time increasing Squat Snatch Weight

Metcon (Time)

“The Heist”

3 Rounds:

21/18 Calorie Row

15 Over-the-Bar Burpees

9 Squat Snatches (115/80#)

Any remaining time work on Double Unders, you may see these SOON!!!

10/2/17

Metabolic CrossFit – CrossFit

Bring A Friend Day this Saturday!!

Warm-up (No Measure)

Warm up: (10mins)

3rds: (w/ empty bar)

5 Hang Power Cleans

5 Front Squats

5 Push Press

Cluster (7 x 1)

“Cluster” (Squat clean thruster, increasing weight each rep, score is highest weight successfully completed)

Metcon (No Measure)

“Midline Madness”

4 Rounds (not for time):

15 Abmat Sit-ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

09/30/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds

10 pullups

200 m row

then,

2-2-2 Squat cleans, mobilizing after each set

Metcon (Time)

“Trap Door”

For time:

30 Chest-to-Bar Pull-ups

30 Calorie Bike

15 Squat Cleans (135/95#)

60 Calorie Row

15 Squat Cleans (135/95#)

30 Calorie Bike

30 Chest-to-Bar Pull-ups

09/29/2017

Metabolic CrossFit – CrossFit

Warm-up

2 rounds of Cindy (5 pull-ups, 10 pushups, 15 air squats)

then,

5 rounds

1 rope climb

5 HSPU

2 Power Snatch/OHS complex (2 Power snatches into 2 OHS), increase weight

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

8 Rope Climbs

40 Clean & Jerks (115/80#)

30 Handstand Push-ups

40 Power Snatches (115/80#)

80 Double-unders

40 Overhead Squats (115/80#)

Page 5 of 95« First...«34567»102030...Last »