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Monthly Archive for: ‘July, 2015’

WOD: 7/20/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For Time:

800m Run, followed by:

5 RFT:

12 C2B

9 Squat Snatch (95/65)

6 Strict HSPU

followed by:

800m Run

20 Burpees

Strength

5×1 Hang Squat Snatch at 80%

and

5×1 Front Squat, across at 90%

WOD: 7/18/15

Metabolic CrossFit – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

WOD: 7/17/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on:

1 rep max jerks – push jerk and split jerk

and

3×3 Back Squat, across

Metcon (Time)

5RFT

12 KB Swings (72/53)

12 Toes to Bar

250m Row

WOD: 7/16/15

Metabolic CrossFit – CrossFit

Strength

5×5 Front Squat, across – go every 2 minutes

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Endurance

Row 3x1000m, 3 minutes rest between rounds

WOD: 7/15/15

Metabolic CrossFit – CrossFit

Strength

10 minutes to find a heavy 2 rep snatch (power+squat)

Metcon (Time)

3 RFT:

60 Double unders

30 Wall Balls (20/14)

15 Deadlifts (245/175)

Strength

Additional strength, time permitting:

EMOMx10 – 1 heavy back squat, across

WOD: 7/14/15

Metabolic CrossFit – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Front Squat (155/105)

200m run after every round

Skill Work

Work your weakness.

Gymnastics, running, dips, double unders, mobility…there’s something you need to improve. We’re here to help.

WOD: 7/13/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 8×2 Box Squats

Metcon (Time)

30-20-10 Squat Cleans (135/95)

15-10-5 Strict HSPU

Strength

Additional Strength – Time Permitting

1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

WOD: 7/11/15

Metabolic CrossFit – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

WOD: 7/10/15

Metabolic CrossFit – CrossFit

Metcon (Weight)

5-4-3-2-1

Deadlifts (heavy)

Bench Press (heavy)

Muscle ups

(sub for muscle ups – 2 pull-ups + 2 dips)

Score is the sum of the lightest weight used for DL and bench.

Endurance

Row/Run/Bike

500m easy

500m hard

500m easy

500m hard

This is to be done in one set without coming off the rower/bike. The “easy” should be at 5k pace, the “hard″ should be at, or just below, 2k pace.

500m row = 400m run = .5mile bike

WOD: 7/9/15

Metabolic CrossFit – CrossFit

Metcon (Time)

50-40-30-20-10 Wall Balls

100-80-60-40-20 Double unders

Endurance

2 rounds, time permitting:

3x200m Run, rest twice as long as run

3x300m Row, rest twice as long as row

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