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Category Archive for: ‘Uncategorized’

12/12

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500m row

15 shoulder to overhead 45/35

10 lunges

10 reverse lunges

15 shoulder to overhead 45/35

banded stretching focus on hips

weighted lunges

5 sets of 8 focus on form

in between sets work up to a heavy 5 rep dumbell press

Metcon (AMRAP – Rounds)

20 min AMRAP

100ft farmers carry 72/54

50ft burpee broad jump

50ft OH dumbell lunges 50/35

50ft duck walk

30 second rest

12/11

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

10 min AMRAP

200m run

20 sit ups

30 double unders

Power Cleans

EMOM 12

3 power cleans

add weights as needed

record highest weight

Metcon (Time)

10 power cleans 155/115

50 sit ups

50 double unders

8 power cleans 155/115

40 sit ups

40 double unders

6 power cleans

30 sit ups

30 double unders

4 power cleans

20 sit ups

20 DU

2 power cleans

10 sit ups

10 DU

12/9

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Group Warm up

Sleds will be involved

willy (Time)

3 RFT

800m run/row

5 front squats @225/155

200m run/row

11 CTB pull ups

400 m run/row

12 kbs 72/54

45 min time cap

12/8

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

12 min or 3 rounds

1 min bike or row moderate

pace

10 kb swings light

10 single arm kb overhead

squats alternating arms

10 sit ups

deadlift

In 20 minutes Work up to a heavy set of 5 focus on touch and go with proper form. record highest set of 5. practice turkish get ups in between sets

Metcon (AMRAP – Reps)

For the love of all that is holy why?
18 min AMRAP

1 DL 225/155

1 Turkish get up 53/35

2 DL

2 turkish get ups

3……

12/7

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500 meter row

then

without setting down the bar

10 power cleans with bar

10 snatches with bar

10 squat cleans with bar

10 squat snatches with bar

Bench press

warm up to 70%

5 sets of 5 increase weight by 5 lbs per set

in between sets complete 5 30 second plank holds

A Terrible Idea (Time)

1000 meter row

40 squat snatches 45/35

40 squat cleans 45/35

1000 meter row

DT

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

10 min or 3 rounds

3 laps around the gym

10 kettle bell dead lifts ( one per hand)

10 clean and jerks (65/45)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

12/5

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500 meter row

20 airsquats

10 push ups

250 meter row

20 air squats

10 push ups

Back Squats

10 reps @40%

8 reps @ 50 %

6 reps @ 60 %

4 reps @ 70 %

2 reps @ 80 %

Metcon (Time)

WOD- DU, Push ups, BJ
20 DU,10 PU,1 BJ 24/20″

20 DU,9 PU, 2 BJ

20 DU.8 PU, 3 BJ

20 DU,7PU, 4 BJ

20,6,5

20,5,6

20,4,7

20,3,8

20,2,9

20,1,10

*DU can be substituted for 10 cal row

Viola

Metabolic CrossFit – CrossFit

Warm-up

10 minutes or 3 rounds

3 laps around the gym

10 kb swings (light)

5 pull ups

10 medball clean wall ball shots (20/12)

Strength

EMOM 10

EVEN 4 power cleans

ODD 4 power snatches

95/65

Viola (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here

viola (AMRAP – Rounds and Reps)

walk the plank

Metabolic CrossFit – CrossFit

Warm-up

“Junkyard Dog”

Wod

35 min AMRAP Relay Style with a partner

5 pull ups

5 K2E

5 ring dips

10 single arm dumbell snatches (35/20) 5 per arm

50 ft plank walk with furniture mover pads

50 ft sled style sprint with furniture pads….tag your partner

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP Relay Style with a partner

5 pull ups

5 K2E

5 ring dips

10 single arm dumbell snatches (35/20) 5 per arm

50 ft plank walk with furniture mover pads

50 ft sled style sprint with furniture pads….tag your partner

Count Down

Metabolic CrossFit – CrossFit

Warm-up

2 rounds (20 minutes)

10 burpees

15 air squats

20 double unders

in remaining time warm up dead lift to body weight

Wod

12-11-10-9-8-7-6-5-4-3-2-1

Body weight dead lifts

burpees over the bar

HSPU

TTB

Metcon (Time)

12-11-10-9-8-7-6-5-4-3-2-1

Body weight dead lifts

Burpees Over the Bar

Handstand Push-ups

Toes to Bar

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