Archives

Monthly Archive for: ‘February, 2015’

WOD: 2/17/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Type the details of the metcon

7 RFT

Run 200 meters

15 Box Jumps (24/20)

15 Wall Balls (20/14)

WOD: 2/16/15

Metabolic CrossFit – CrossFit

Metcon (Time)

7 RFT:

200m Run

15 Box Jumps (24/20)*

15 Wall Balls (20/14)

WOD: 2/14/15

Metabolic CrossFit – CrossFit

Metcon (Time)

“Black and Blue”

5 RFT:

10 Power Cleans (135/95)

10 Burpees

WOD: 2/13/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

WOD: 2/12/15

Metabolic CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

WOD: 2/11/15

Metabolic CrossFit – CrossFit

Skill Work

EMOMx7:

7 Box Jumps + 7 Toes to Bar

Metcon (Time)

3 RFT:

10 Power Cleans (135/95)

10 Push Jerks (135/95)

Strength

Thrusters, work up to a 5RM – No racks. No “thrust-a-jerks” – must be a true thruster.

WOD: 2/10/15

Metabolic CrossFit – CrossFit

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

WOD: 2/9/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull ups

10 Burpees

15 Air Squats

Strength

5×5 OHS – Start with 50% of 1RM and add weight each set. These should be done with perfect technique.

WOD: 2/7/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2, one athlete works while the other rests

50-40-30-20-10 reps for time of:

Wall Balls (30/20)

Power Cleans (135/95)

WOD: 2/6/15

Metabolic CrossFit – CrossFit

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Note: In class, we will do a 12 minute AMRAP of 10 OHS & 10 C2B Pull-ups unless you insist on finding out what your rx’d score would be.

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