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Monthly Archive for: ‘October, 2015’

WOD: 10/6/15

Metabolic CrossFit – CrossFit

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

WOD: 10/5/15

Metabolic CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD: 10/3/15

Metabolic CrossFit – CrossFit

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here

WOD: 10/2/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

75 Double Unders

50 Air Squats

25 Cal Row/Bike or 400 meter run

Strength

5×5 Bench Press

WOD: 10/1/15

Metabolic CrossFit – CrossFit

Strength

9 Power Snatches (135/95)

15 Power Cleans (135/95)

21 Jerks (135/95)

Metcon (Distance)

Metcon

5 min Row, 2:00 rest

4 min Row, 1:30 rest

3 min Row, 1:00 rest

2 min Row, 0:30 rest

1 min Row

Score is total distance.

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