Archives

Monthly Archive for: ‘July, 2015’

WOD: 7/8/15

Metabolic CrossFit – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

WOD: 7/6/15

Metabolic CrossFit – CrossFit

Front Squat (15 minutes to find 1 rep max front squat)

Metcon (Time)

100 Double unders

Followed by 21-15-9 of:

KBS (72/53)

Burpees

Followed by:

100 Double unders

Endurance

Time Permitting

3x750m Row, 1:30 Rest between rows

WOD: 7/4/15

Metabolic CrossFit – CrossFit

Metcon (Time)

“7/4/1776″

7 Rounds of:

4 Power Cleans (Heavy)

17 Push-ups

then immediately after the 7 rounds do,

76 Wall Balls

239 Single Unders (guess what the 239 is for)

WOD: 7/2/15

Metabolic CrossFit – CrossFit

Strength

3 Back Squat EMOM for 10 minutes @ 70%

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

15 Burpees

25 Ab-Mat Situps

Skill Work

Rope Climbs

WOD: 7/1/15

Metabolic CrossFit – CrossFit

Metcon (Time)

7 rounds for time of:

7 HSPU

7 Snatch Grip Deadlifts

7 Over the Box Jumps 20″

Skill Work

10 minutes Handstand/ Handstand Walk practice.

Max plank holds, both palms, forearms, left palm (facing the side, right arm up), right palm.

Page 3 of 3«123