Wods

  • CrossFit Metric – CrossFit View Public Whiteboard A: Metcon (Weight) EMOM 11 Power Clean Complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat M1 – M4: 65% M5 : rest M6 – M8: 75% M9: rest M10-M11: 85%– % of best Squat Clean......

  • CrossFit Metric – CrossFit View Public Whiteboard A: Metcon (No Measure) E4MOM for 16 mins (4 rounds): A1: Half Kneeling One Arm DB Press, 8-10, 40X1 (Right Side) A2: Half Kneeling One Arm DB Press, 8-10, 40X1 (Left Side) A3: Strict Chin Ups, 3-9, 30X1......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (Weight) 25-minute Power Snatch technique. 15-reps at 80% with flawless technique Metcon (Time) For time (15-minute CAP): Power Snatch @ 115/75 or 75/55 Bar Facing Burpees 4+8+12+16+20...

  • CrossFit Metric – CrossFit View Public Whiteboard A: Warm-up (No Measure) 2 Rounds 250m Row 10 Bird Dogs 10 Reverse Snow Angels 10 Plate Ground to OH B: Warm-up (No Measure) Specific Set 1 (Barbell Only) 3 Snatch Deadlift 3 Snatch High Pull 3 Power......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up Rowing Technique EMOM 6 M1- 30 sec. Legs only M2- 30 sec. Arms only *M3- 30 sec. Legs + Arms * 1st easy pace/2nd medium pace/3rd fast pace A: Metcon (No Measure) EMOM 12 M1: Back......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up 2 Rounds 30 Jumping Jacks 30 sec. Hollow Hold 30sec. Bridge Hold + 10 Glute Bridge 5 Deadlifts 5 H. Hang Muscle Clean Warm Up SPECIFIC EMOM 3 M1- 2 reps x 50% M2- 2 reps......

  • CrossFit Metric – CrossFit View Public Whiteboard A: Metcon (No Measure) EMOM for 15 mins: (5 sets): M1: Strict Pull Ups/Ring Rows, 4-12, 20X0 M2: AMRAP 25 sec of Kipping Pull Option* M3: rest*Kipping options: – Gymnastics Kip Swings – Gymnastics Kipping Pull Up –......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (No Measure) 15-minutes to warm up Power Snatch + Thrusters Metcon (Time) Partner Workout – 25-minute CAP. Split up reps any way you want. Part A for time: Thruster Ladder x 20-reps at each weight Toes-to-Bar x......

  • CrossFit Metric – CrossFit View Public Whiteboard A: Metcon (Weight) EMOM 8 1 Power Snatch 1 Low Hang Squat Snatch– use approx 70% of best P.S. for EMOM B: Metcon (AMRAP – Reps) AMRAP 17 50 Wall Balls, 20/14 50 Ground 2 Overhead, 75/55 50......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up EMOM 6 M1) 30 sec Arch Hold M2) 20 Table Top Bridge M3) 30 Straight Arm Frontal Plank A: Metcon (No Measure) E3MOM for 12 mins (4 sets): A1: Push Ups, 10-20, 40X0 A2: Romanian Deadlift,......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up 500m Row 10/10 Side Plank Leg Abd. 10 Dead Bugs 10 Bent Over Row + Deadlift A: Metcon (Weight) Specific Warm Up 8 Front Squats 50% 2 Chin Ups 6 Front Squats 60-65% 2 Chin Ups......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up 2 Rounds 40 Jumping Jacks 20 Alt. V-Ups 15 Butterfly Glute Bridges 10 Push Ups 10 Jumping Lunges A: Metcon (No Measure) EMOM 30 (5 rounds) M1: Russian KB Swings, 18-20 M2: 8 Box Facing Burpees,......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Workout (25-minute AMRAP): Split up any way you want. Pull Ups x 30-reps Overhead Squats x 40-reps Toes to Bar x 50-reps Power Snatch x 60-reps Row x 70-cals Rx –......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up 2 Rounds 250m Row/500 Bike 10 Hollow Rocks 10 Glute Bridges 10 Good Mornings 10 Plate Squat A: Metcon (Weight) E3MOM for 15 mins (5 sets): A1: Deadlift: 10, 8, 6, 4, 2 A3: Straight Arm......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm Up 2 sets 20 Shoulder Taps 10 Single Leg RDL 10 Bent over rows 10 Squat Jump A: Metcon (Weight) Warm Up Sets EMOM 3 1 High Pull 1 Power Snatch 1 OH Squat 50% 55% 60%......