Archives

Monthly Archive for: ‘September, 2016’

WOD: 9/19/16

Metabolic CrossFit – CrossFit

Front Squat

20 minutes to find 1 rep max Front Squat

Suggested loading:

5 reps @ 65%

4 reps @ 75%

3 reps @ 80%

3 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 101%

1 rep @ 101+%

Metcon (Time)

20 minute time cap

3 RFT:

21 Wall Balls

18 Kettlebell Swings

15 Box Jump Overs

12 Burpees

WOD: 9/17/16

Metabolic CrossFit – CrossFit

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

WOD: 9/16/16

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT

Run 400 meters

40 Double Unders

Max rep Power Clean (185/135)

Rest 2 minutes between rounds

*Goal is to maintain a consistent number of power cleans each round

WOD: 9/15/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to find 3 rep max Back Squat

Metcon (Time)

20 minute time cap. In teams of two, one working at a time:

Run 800 Meters (as a relay)

50 Strict Pull-Ups

100 Push Presses (95/65)

150 Alternating Goblet Hold Reverse Lunges (53/35)

100 Push Presses

50 Strict Pull-Ups

Run 800 Meters (as a relay)

WOD: 9/14/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

6 Power Snatches (95/65)

6 Handstand Push-Ups

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

WOD: 9/13/16

Metabolic CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Strength

5×3 Bench Press

WOD: 9/12/16

Metabolic CrossFit – CrossFit

Strength

12×1 Power Clean @ 75% – Go every 40 seconds

-4 minutes to rest & change weights-

12×1 Power Snatch @ 75% – Go every 40 seconds

Metcon (Time)

75 Wall Balls

50 Toes to Bar

50 Wall Balls

25 Toes to Bar

9/11 Memorial WOD

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: 9/9/16

Metabolic CrossFit – CrossFit

Metcon (Time)

15 minute time cap

3 rounds for time of:

21 Calorie Row or Bike

15 Power Cleans (155/105)

9 Box Jumps (30/24)

Skill Work

EMOMx8

Odd: 15 Deadlifts** (225/155)

Even: 40 Double Unders

**Safety and proper mechanics are primary focus. Scale weight and reps as needed to maintain safe movements in the alloted time.

WOD: 9/8/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats:

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 4 reps @ 90+%

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Page 2 of 3«123»