Archives

Monthly Archive for: ‘September, 2015’

WOD: 9/16/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21 Power Snatch (95/65)

21 Burpees

21 Pull-Ups

15 OHS (95/65)

15 Burpees

15 Pull-Ups

9 Squat Snatch (95/65)

9 Burpees

9 Pull-Ups

Strength

2×3 Front Squats

WOD: 9/14/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

DeadLifts (275/185)

Box Jumps (30/24)

Strength

6×2 Pausing “Rock Bottom” Front Squats (95/65) – hold each rep for :30 seconds

WOD: 9/12/15

Metabolic CrossFit – CrossFit

Metcon (Time)

2001 Meter Row or Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (175/120)

11 HSPU

11 KB Swings (70/53)

11 T2B

11 Dead Lifts (170/120)

11 Push Jerks (110/75)

2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

WOD: 9/11/15

Metabolic CrossFit – CrossFit

Metcon (Time)

100 Double unders

5 rounds of Cindy

80 Double unders

4 rounds of Cindy

60 Double unders

3 rounds of Cindy

40 Double unders

2 rounds of Cindy

20 Double unders

1 round of Cindy

WOD: 9/9/15

Metabolic CrossFit – CrossFit

Metcon (5 Rounds for reps)

On a Running Clock

A. At 0:00

AMRAP 5:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 5 minutes

B. At 10:00

AMRAP 4:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 4 minutes

C. At 18:00

AMRAP 3:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 3 minutes

D. At 24:00

AMRAP 2:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 2 minutes

E. At 28:00

AMRAP 1:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

WOD: 9/8/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9-15-21

Power Cleans (135/95)

Push-ups

40 Double Unders after each round

Strength

A. Front Squat – Heavy Single

B. OHS – Heavy Single

C. Snatch Balance – Heavy Single

D. Snatch – Heavy Single

Work up to a heavy single on any or all of the lifts above. This does not have to be a 1 rep max attempt, just shoot for something above 80% and move on.

WOD: 9/7/15

Metabolic CrossFit – CrossFit

Metcon (5 Rounds for reps)

On a Running Clock

A. At 0:00

AMRAP 5:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 5 minutes

B. At 10:00

AMRAP 4:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 4 minutes

C. At 18:00

AMRAP 3:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 3 minutes

D. At 24:00

AMRAP 2:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

Rest 2 minutes

E. At 28:00

AMRAP 1:

10 Toes to Bar

10 Hand Release Push-ups

10 Power Snatches (95/65)

WOD: 9/5/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2 (switch after completing a full round, each athlete will complete 5 full rounds)

10 RFT:

10 Handstand Push-ups

10 Deadlifts (225/155)

10 Thrusters (95/65)

10 Toes to Bar

WOD: 9/3/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

500m Row

12 Burpees

21 Box Jumps (24/20)

Strength

3×5 Back Squat

WOD: 9/2/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

Deadlift (245/165)

Box Jump (24/20)

Wall Ball (20/14)

Skill Work

EMOMx10:

Odd: 50 Double Unders

Even: 10 alternating Pistols (5/side)

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