Wods

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Jerk Complex A: Skill work on Push and Split Jerk – emphasis on vertical and balanced dip B: 20 minutes to find a Heavy Jerk Complex of: 2 Power Jerk + 1 Split Jerk...

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM fo 15 Minutes: Back Squat, Wave Sets, 30X1 Set 1: 10 Set 2: 8 Set 3: 6 Set 4: 8 Set 5: 10 * second sets of 8 and 10 should be heavier. Metcon (Time) For......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of 2: AMRAP 27: 12 Deadlift, 155/105 12 DB Push Press, 35/25 12/10 Cal Row * Alternate movements, One partner works at a time,...

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (Weight) 10RM – Ground To Overhead – 15min CAP B: Metcon (4 Rounds for time) Every 3:30 x 4 Run 400m 8TTB 5 CTB C: Metcon (Time) 3 RFT: 35 wall balls 20 row cals 15......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Push Station 2: Sled Drag Station 3: D- Ball Carry Station 4: Super RX Box Jump Station 5: V – Ups Station 6: Max Set......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Time) 6 Rounds for time 15 Wall Ball – 20/14# 10 Toes To Bar 10 Box Jump Step Down – 24/20″ 15KBS – 32/24 OR 24/16kg 30 DU...

  • CrossFit Metric – Fitness View Public Whiteboard Strength E2MOM for 10 minutes (5 sets): Front Squat or Goblet Squat, 5 – 7, 30X0 Metcon (AMRAP – Reps) AMRAP 9: 3 DB Snatch 3 Alt DB OH Lunge 6 DB Snatch 6 Alt DB OH Lunge......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) Pull Up/CTB skill work – 10min B: Deadlift (3RM – 15min ) B: Metcon (Weight) WTD Pull Supinated Pull Up 1RM * If cant do weighted 5min AMRAP strict Pull Ups * if no......

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 12 minutes (4 rounds): A1: Romanian Deadlift, 8 – 10, 3011 A2: Wall walks, 2 – 3 Metcon (Time) 3 rounds for time: 400 M run 25 Sit ups 20 Push PressRx 35/25 for DB,......

  • CrossFit Metric – Performance View Public Whiteboard A: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar...

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (3 Rounds for reps) A: AMRAP 5 15 Cal Erg 15 American Swings, 24kg/16kg rest 5 minutes B: AMRAP 5 15 Wall Balls, 20/14 8 Pull Ups / 15 Ring Rows rest 5 minutes C: AMRAP 5......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) MU/ Bar MU skill Work – 10min B: Hang Power Clean (3RM – 15min) C: Push Press (3RM – in 15min)...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) Snatch Warm up and prep – Make sure you move GREAT before going into workout B: Metcon (Time) 35-25-15 Row Cal 9-7-5 – Snatch 135/95 30-20-10 Burpeee to 6″...

  • CrossFit Metric – Fitness View Public Whiteboard Strength E4MOM: A1: Standing DB Press, 8 – 10, 21X1 A2: Alternating DB Lunge, 14 – 16, 20X0 A3: Strict Chin Ups, 3 – 6, 3011 Metcon (Time) 4 Rounds for Time 10 Squat Clean Thrusters 10 Burpees......

  • Announcements Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk! CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: 3 position snatch complex: High Hang + Knee + Floor – build to 70% of max snatch B: Snatch Pulls at......