Archives

Monthly Archive for: ‘October, 2016’

WOD: 10/7/16

Metabolic CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

WOD: 10/6/16

Metabolic CrossFit – CrossFit

Metcon (Time)

7 RFT

7 Hang Squat Cleans (135/95)

7 Bar Facing Burpees

7 C2B Pull-ups

Skill Work

6×3 Snatches @ 65%

WOD: 10/5/16

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT

21 Wall Balls

20 Calories (Row or Bike) or Run 400 meters

9 Toes to Bar

WOD: 10/3/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 5 sets of:

2 Power Cleans + 1 Split Jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

WOD: 10/1/16

Metabolic CrossFit – CrossFit

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

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