31 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (8 Rounds for time)E4MOM for 32 minutes (8 sets): 16 Russian KB Swings 8 Push Ups 16 Sit Ups 8 Strict Chin Ups/16 Ring RowScale number of reps for inter round consistency...
30 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat: 6, 5, 4, 3, 2 Tempo: 20X1 rest 2-3 minutes b/tRecord heaviest setB: Metcon (Time)5 Rounds for Time: 20 Wall Balls, 20/14 20/16 Cal Row 14 minute time cap...
30 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 7.5 minutes (5 sets): 1 Power Clean + Front Squat, 6-8, 30X0Build load over the 5 setsB: Metcon (Time)5 rounds for time: 20 Wall Balls, 20/14 15 V-Ups...
29 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10: M1-M5: Power Clean + 5 Push Jerk M6: rest M7-M10: Power Clean + 3 Push Jerk- Add weight for M7-M10 - Record load heaviest load usedB: Metcon (Time)2 Rounds For Time: 75 Double Unders 25 Clean and Jerks, 115/75 13 minute time cap...
28 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Squat Snatch: 15 minutes to build to a heavy singleB: Metcon (AMRAP - Reps)AMRAP 16 Row 60/50 Cal rest 1 minutes 27 OH Squats, 75/55 27 Pull Ups 21 OH Squats, 95/65 21 CTB Pull Ups 15 OH Squats, 115/75 15 Strict Chin Ups 9 OH Squats, 135/95 9...
28 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: Power Snatch + 5 OH SquatsB: Metcon (AMRAP - Rounds and Reps)AMRAP 12: 4 Strict Chin Ups 8 Push Ups 12 Air Squats...
27 Oct Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)Front Squat: 8, 8, 6, 6, 4 Tempo: 30X1 rest 2-3 mins b/tB: Metcon (AMRAP - Rounds and Reps)AMRAP 12 3 Strict Chin Ups 6 DB Thrusters, 35/25 9 Cal Row...
27 Oct Weightlifting
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Hang Snatch - 20 minutes to find a heavy Squat Snatch from the knee B: For time: 60 Overhead Squats*, 95/65 *EMOM 3 Bar Facing Burpees...
26 Oct Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 30: 200/175/150 Cal Row 150 Wall Balls, 20/14 100 Power Cleans, 115/75 50 Burpees Over the Bar (lateral)One partner works while other rests Break up work as you wish...
25 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat, 6, 5, 4, 3, 2 Tempo: 31X1 rest 2-3 min b/trecord heaviest setB: Metcon (Time)For time: 18-15-12-9 Ground to Overhead, 115/75 Box Jump (step down) Rx+155/105 15 min time cap...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168