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Monthly Archive for: ‘August, 2015’

WOD: 8/12/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

800m Row

30 Squat Cleans (95/65)

30 Bar Facing Burpees

WOD: 8/11/15

Metabolic CrossFit – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Jerks (175/125), no racks

2-4-6-8-10-12-14-16-18-20 Pull ups

Strength

6×6 Front Squats

WOD: 8/8/15

Metabolic CrossFit – CrossFit

Metcon (Time)

400 meter weighted run (45/25)

40 Overhead Squats (75/55)

40 Sit-ups

40 OH Walking Lunges (45/35)

40 KB swings (Heavy)

40 Wall ball (20#/15#)

40 Burpees

40 Pull-ups

400 meter weighted run (45/25)

WOD: 8/6/15

Metabolic CrossFit – CrossFit

Metcon (Time)

7 RFT:

5 Bench, Bodyweight/70% Bodyweight

5 Cleans, Bodyweight/70% Bodyweight

35 Double unders

Skill Work

20-16-12-8-4 Alternating Pistols

10-8-6-4-2 HSPU

5-4-3-2-1 Muscle ups

WOD: 8/5/15

Metabolic CrossFit – CrossFit

Power Snatch (15 minutes to find 1 RM Power Snatch)

Metcon (AMRAP – Rounds and Reps)

With a running clock…

AMRAP 3:

3 Power Snatch (135/95)

20 DU

Rest 3 minutes

AMRAP 4:

4 Power Snatch (115/80)

20 DU

Rest 4 minutes

AMRAP 5:

5 Power Snatch (95/65)

20 DU

WOD: 8/4/15

Metabolic CrossFit – CrossFit

Clean and Jerk (15 minutes to find 1 RM Power Clean and Jerk)

Metcon (Time)

1,000m Row

followed by 6 RFT of:

9 Front Squats (155/105)

9 C2B Pull-ups

9 KB swings (72/55)

WOD: 8/3/15

Metabolic CrossFit – CrossFit

“Schlitz” (Time)

4RFT:

400m Run

4 Muscle ups

40 Double unders

Note: Sub 4 strict pull-ups and 4 ring dips per round if unable to do muscle ups.

Strength

7×3 Back Squats

WOD: 8/1/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2 (1 athlete works at a time)

40-30-20-10 of:

Power Snatches (95/65)

Box Jump Overs (24/20)

Immediately followed by:

40-30-20-10 of:

Overhead Squats (95/65)

Toes to Bar

Immediately followed by:

40-30-20-10 of:

Wall Balls (20/14)

Burpees

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