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Category Archive for: ‘Uncategorized’

11/21/18

Metabolic CrossFit – CrossFit

– – – – November – – – –

We are CLOSED on Thanksgiving

– – – – Open GYM – – – –

Weekdays @6pm & Saturdays @ 10am

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

Offered Every Other Saturday by appointment.

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Warm-up (No Measure)

Warmup

run 4 laps inside

50′ walking lunge

50′ inchworm

50′ banded side shuffle

50′ bear crawl

25 Dumbbell Deadlift 25/15s

25 Dumbbell Hang Cleans

25 Dumbbell Push Press

Row 500m

Metcon (2 Rounds for weight)

Strength

Back Squat

8:00

Work up to a heavy single OVER 90%

Then,

10:00

5×3 @ 90% of the above 90%

Metcon (Time)

Interval

3 Rounds

15 Bench Press 95/65

15 SDHP 95/65

4 laps heavy plate carry 45/35

Rest 2:00

11/20/18

Metabolic CrossFit – CrossFit

– – – – November – – – –

We are CLOSED on Thanksgiving

– – – – Open GYM – – – –

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

Ski 2:00*, blue/red

10 Strict Pull Ups

Stretch: Twisted Cross 2:00/side

*Use two blue/red bands, hanging from a pull-up bar, and perform a ski motion as you would on a ski erg. Grip each band a little higher to create more tension

Snatch warmup, complex

Empty bar

3 Power snatch

1 OHS

3 high hang Power snatch

1 OHS

3 hang Power snatch

1 OHS

Repeat with Squat snatch in place of the Power Snatch

Metcon (Time)

3 Rounds

5 Squat Snatch 115/85

10 kipping pull-ups

:45 Ski blue/red

Time Cap: 10:00

Rest 5:00

then,

Metcon (AMRAP – Rounds and Reps)

Interval

AMRAP 4:00 x 3

1:00 Bike, Sprint

20 Double DB Ground to OH 50/35

Max Rope Climbs in remaining time

Rest 2:00

Metcon (No Measure)

Accessory (Optional)

Strength

5×10 Goblet Squats 70/53

or

1k row*

*The Strength is NOT measured here. If you do the 1k row, then ADD PERFORMANCE your 1k time to get it on record.

11/19/2018

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm- Up

2 Rounds

5 pushup-down dog w/shoulder taps

10 Abmat situps

12 Alternating Jumping Lunges

Snatch (6×3)

Snatch (12:00)

75-80% 1rm

Metcon (Time)

4 Rounds

10 Power Cleans 155/105

15 Bar Facing Burpees

2:00 bike, moderate to sprint

Metcon (Time)

Accessory (Do Not Skip)

After Warmup, Oly, and Metcon,

3 Rounds

15 Knees to Elbows

Row 250m

11/17/2018

Metabolic CrossFit – CrossFit

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

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

1:00 banded side shuffle

1:00 plate flys 10/5s

1:00 goblet reverse lunge, light

1:00 plate circles (around head)

AMRAP 4

16 kb high pulls, moderate

8 Burpee Pull Ups

Couch Stretch 2:00/side

Metcon (Weight)

Strength

Every :90 for 12:00

Back Squat

3 @ 67.5%

*controlled on the descent, no bounce at the bottom, drive fast out of the bottom. This is Speed Work.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Row 200m

20 Air Squats

10 Clean and Jerk 155/105

Metcon (No Measure)

Accessory Work

*After completing Warmup, Strength, and Metcon, complete Either of the following

A.

Power Clean 4×1

Clean Pull 4×1

Clean Deadlift 4×1

*weight should be moderate to heavy

B.

4 Rounds NOT for Time

15 Zercher Squats 135/95

25 Push Up

11/16/2018

Metabolic CrossFit – CrossFit

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

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

3 Rounds*

1:00 Bike

12 Push Press

12 Front Squats

*Round 1 use a PVC. Round 2 use and empty bar. Round 3 use 10/5s on the bar.

Split Jerk (7×2)

14:00

Split Jerk 72-85%

*Percentage is of your 1rm split jerk

Metcon (Time)

5 Rounds

6 Ring rows

15 Abmat Sit Ups

15 Dumbbell Box Step Overs 24/20 50/35s

Metcon (No Measure)

Accessory

Romwod 15:00

or

4 rounds

6 ring dips

6 shoulder taps*

*Shoulder taps-feet or knees on a plyo box, the athlete is in the HSPU position. They will lift one hand off ground and touch the opposite shoulder while maintaining the HSPU position with a straight and upright torso and fully extended in the other arm. Then alternate to complete the amount of reps. DO NOT PERFORM A HSPU.

Metcon (Time)

Taryn’s Birthday WOD

1986 row

11 Pwr Clean

16 Front Squat

18 Back Squat

32 Burpees

RX: 115/95

Scaled: 95/65

Beginner: 75/45

11/15/2018

Metabolic CrossFit – CrossFit

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

Wall of shame…I mean fame pics are TODAY!
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

AMRAP 7

10 dislocates, pvc

10 cal row

10 overhead wall squats, pvc

Metcon (2 Rounds for weight)

Strength

Back Squat (8:00)

Work up to a heavy single around 90%

Then, (10:00)

5×3 @ 87.5%

Metcon (Time)

Interval

3 Rounds

Run 400m

30 Kettlebell Swings 53/35

20 alternating kb snatch 53/35

Rest 2:00

11/14/2018

Metabolic CrossFit – CrossFit

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

Wall of shame…I mean fame pics are TOMORROW!
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 6

10 plate circles (around head) 25/15

10 inchworm

:10 squat hold

50′ Bear Crawl

50′ banded hip activation (side shuffle)

Stretch: Pigeon Pose 2:00/side

Metcon (Weight)

Strength 12:00 (every :90)

8 Rounds

100′ Overhead Yoke (barbell) Walk

Rest as little as needed

Choose a weight you can go unbroken with

Metcon (4 Rounds for reps)

Interval

AMRAP 3:00 x 4

15 Shoulder to Overhead 115/75lbs

22/18 Calorie Row

Max Ring Pull-Ups in remaining time

Rest 2:00

*count the s2o, cal row, & ring pull-ups

Metcon (Weight)

Accessory 15:00 remaining in class

Back Rack Lunges

5×10

Heavy but Unbroken

or

Bench Press

3×10

Rest as needed

11/13/2018

Metabolic CrossFit – CrossFit

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

Wall of shame…I mean fame pics are WEDNESDAY.
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

3 Rounds

8 hand release pushup to down dog, touch opposite shoulder in down dog

12 Dumbbell Thrusters, light

:45 Bike, moderate pace

Metcon (Weight)

Clean and Jerk (12:00)

6×3 @ 72-77% of 1RM

*Quality of reps is MOST important in this. Maintain SAME weight across all rounds

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:00

Run 200m

15 Overhead Squats 115/75

15 Toes to Bar

Metcon (No Measure)

ROMWOD 10:00-15:00 remaining

11/12/2018

Metabolic CrossFit – CrossFit

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

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Metcon (Time)

“Bert”

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees

40:00 CAP

*This is for time, but put your reps in the notes also.

Metcon (Time)

Intermediate Option

For time:

40 burpees

400-m run

80 push-ups

400-m run

120 walking lunges

400-m run

160 squats

400-m run

120 walking lunges

400-m run

80 push-ups

400-m run

40 burpees

40:00 CAP

Metcon (Time)

Beginner Option

For time:

20 burpees

200-m run

30 knee push-ups

200-m run

40 walking lunges

200-m run

50 squats

200-m run

40 walking lunges

200-m run

30 knee push-ups

200-m run

20 burpees

40:00 CAP

11/10/2018

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

AMRAP 4 Minutes

10 Overhead Squats 45/35lbs

100m Run

Stretch: Couch Stretch 2:00/side

Metcon (Weight)

Strength

Back Squat

Speed Work

8×3 @ 65% (maintain 65% across all reps)

*Want to see control on the descent, explosiveness out of the bottom.

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

5 Power Snatch 155/105lbs

7 Chest to Bar Pull-Ups

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