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Monthly Archive for: ‘June, 2015’

WOD: 6/11/15

Metabolic CrossFit – CrossFit

Strength

7×5 Back Squats – Go every 2 minutes

Strength

12 minutes to find 3 rep max Deadlift

Metcon (Weight)

EMOMx14

Odd: 7 Deadlifts @ 70% of 3-rep

Even: 200m Row

WOD: 6/10/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Metcon-“Double Grace”

60 Clean and Jerks (135/95)

Skill Work

10 minute moderate row, bike or run

WOD: 6/9/15

Metabolic CrossFit – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Strength

5×7 Back Squats, across – Go every 3 minutes

WOD: 6/8/15

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete:

5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

Metcon (Time)

21 Front Squats (135/95)

21 KBS (70/53)

400m Run

15 Front Squats (135/95)

15 KBS (70/53)

400m Run

9 Front Squats (135/95)

9 KBS (70/53)

400m Run

WOD: 6/6/15

Metabolic CrossFit – CrossFit

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

WOD: 6/5/15

Metabolic CrossFit – CrossFit

Overhead Squat (15 minutes to find 1 rep max Overhead Squat)

Metcon (Weight)

EMOMx15

Min 1: 7 OHS with 3 sec pause at the bottom, you choose the weight

Min 2: :45 Elbow Plank hold

Min 3: 7 Strict C2B Pull ups

WOD: 6/4/15

Metabolic CrossFit – CrossFit

Snatch (12 minutes to find 1 rep max Snatch)

Metcon (Time)

5RFT

7 Dead Lifts (225/135)

30 Air Squats

7 HSPU

WOD: 6/3/15

Metabolic CrossFit – CrossFit

Strength

10×3 Back Squats – Go every 2 minutes

Metcon (Time)

7 RFT

20 DU, 1 Power Snatch (115/80)

20 DU, 2 Power Snatch

20 DU, 3 Power Snatch

*Increase number of snatches by 1 each round.

WOD: 6/2/15

Metabolic CrossFit – CrossFit

Strength

EMOMx10: 2 Strict Shoulder Press

Metcon (No Measure)

:40 on/:20 off, 4 times at each station before rotating

Airdyne for calories

Man Makers

GHD Sit-ups (or regular sit-ups)

Farmer’s Carry (around gym)

Rower
Man Maker: DB push-up, DB row, DB squat clean thruster, see YouTube video for demo: https://www.youtube.com/watch?v=iMNnvhg1JcM

WOD: 6/1/15

Metabolic CrossFit – CrossFit

Power Clean (12 minutes to find 1 rep max Power Clean)

Metcon (Weight)

Every 2 minutes, complete:

5 Power Cleans (70%)

30 Double Unders

7 Strict C2B Pull ups

Repeat for 7 rounds

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