Category Archives: CrossFit WOD

Metcon 4-21-15

Warm-up/Skills 6 x 3 Strict Ring Dips 6 x 3 Elevated Ring Rows/Elevated Pull-ups Strength 15 minutes to find 1 rep max Strict Press or Squat Clean Metcon “Michael” 800m Run 50 Back Extensions 50 Sit-ups

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Metcon 4-20-14

Warm-ups/Skills Practice stringing your muscle-ups 6 x 3 Strict Pull-ups/Hip Thrusts on Rings 6 x 3 Ring Rows/Elevated Ring Rows 6 x 3 Elevated Pull-ups Strength 15 minutes to find 1 rm Back Squat OR Overhead Squat Metcon 21 – … Continue reading

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Metcon 4-18-15

Metcon Run 200m 20 Power Cleans 185/115 Run 200m 20 Power Cleans 155/105 Run 200m 20 Power Cleans 135/95 Run 200m 20 Power Cleans 115/75 Run 200m 20 Power Cleans 95/65 Run 200m    

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Metcon 4-17-15

Warm-up/Skills 4 x 6 Strict Ring Dips/Hip Thrusters on rings 4 x 6 Ring Rows/Eleveated Ring Rows 4 x 6 Elevated Pull-ups Strength 20 minutes to find new 1rm Bench Press Metcon 50 – 40 – 30 – 20 – … Continue reading

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Metcon 4-16-15

Warm-up/Skills 4 x 6 Strict Pull-ups/Hip Thrusters on Rings 4 x 6 Ring Rows/Elevated Ring Rows 4 x 6 Elevated Pull-ups Strength 20 minutes to find new 1 rm Deadlift Metcon 4 minute AMRAP 5 Snatches 135/95 20 Double Unders … Continue reading

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Metcon 4-15-15

Warm-up/Skills 4x 6 Ring Dips – 4 x 3 Hip Thrusts into ring dip (on rings) 4 x 6 Ring Rows – 4 x 6 Elevated Ring Rows 4 x 6 Elevated Pull-ups Strength 10 minute EMOM 3reps @ 75% … Continue reading

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Metcon 4-14-15

Warm-up/Skills 4 x 6 Strict Pull-ups – 4 x 6 Hip Thrusts on Rings 4 x 6 Ring Rows – 4 x 6 Elevated Ring Rows 4 x 6 Elevated Pull-ups Strength 20 minutes to find a new 1 rm … Continue reading

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Metcon 4-13-15

For the next two weeks we will be testing for a new 1 rm in all lifts!  Please try and make it to class consistantly so as to not miss any of these lifts!  Also it has been 4 weeks … Continue reading

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Metcon 4-11-15

Metcon 100 Double Unders 50 Burpees 40 Power Cleans 95/65 30 HSPU 20 Muscle-ups – sub banded bar muscle -ups – (or no band) 30 HSPU 40 Power Cleans 50 Burpees 100 Double Unders See you in the morning!!!  

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Metcon 4-10-15

Warm-up/Skills 4 x 3 Strict Dips –  4 x 3 Hip Thrusts 4 x 3 Ring Rows – 4 x 3 Elevated Ring Rows 4 x 3 Elevated Pull-ups Strength De-Load Bench Press 4 x 5 @ 40%, 1 x … Continue reading

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