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Monthly Archive for: ‘March, 2016’

WOD: 3/8/16

Metabolic CrossFit – CrossFit

Strength

5×5 Front Squats

Metcon (Time)

For time:

30 Ground to Overhead (95/65)

30 Pull-Ups

400 Meter Run/Row

20 Ground to Overhead

20 Pull-Ups

400 Meter Run/Row

10 Ground to Overhead

10 Pull-Ups

400 Meter Run/Row

WOD: 3/7/16

Metabolic CrossFit – CrossFit

Metcon (Time)

Metcon

21-15-9

Thrusters (135/95)

Pull-ups

Burpees

WOD: 3/5/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of two, with only one partner working at a time*, complete:

100 Kettlebell Swings

400 Meter Run

100 Dumbbell Shoulder to Overhead

400 Meter Run

100 Goblet Squats

400 Meter Run

100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

16.2

Metabolic CrossFit – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

WOD: 3/3/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete:

8×1 Push Press + Push Jerk + Split Jerk, climbing

Metcon (Time)

In teams of three, with only one person per station, complete 4 rounds each of:

Row 250 Meters (or Run 200 Meters)

10 Burpee Box Jump Overs (24/20)

10 Thrusters (75/55)

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