Wods

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (3 Rounds for reps) Three rounds for max reps of: 60 seconds of DB Front Rack Squats, 35/25 60 seconds of Kettlebell Swings, 16/12 kg 60 seconds of Dumbbell Alt. Reverse Lunges 60 seconds of Push......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (3 Rounds for reps) Three rounds for max reps of: 60 seconds of DB Front Rack Squats, 50/35 60 seconds of Kettlebell Swings, 24/16 kg 60 seconds of Dumbbell Box Step-Overs, 50/35, 20″ box 60 seconds......

  • CrossFit Metric – Olympic Weightlifting View Public Whiteboard Weightlifting A: Clean Complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat Build to a heavy set in 15 minutes B: Front Squat, 5, 5, 4, 4, 3 Tempo: 30X1 rest 2-3 b/t...

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Time) 4 rounds for time: 15 Toe to Bar 800/650 m Row Deadlift 30-20-10-5 Deadlift Loads: Round 1: 135/95 Round 2: 185/135 Round 3: 225/155 Round 4: 275/205 25 minute time cap...

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) 40 minutes to complete any four of these workouts. Workout A: 25+15+10 for time Burpee + Row Workout B: 25+15+10 for time DB Front Squats + Ski Erg 35/25 or 25/15 Workout C: Grace – 30......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) EMOM 10 M1: Barbell RDL, 6-8, 30X0 M2: L-Sit DB Strict Press, 6-8, 30X1 B: Metcon (AMRAP – Rounds and Reps) AMRAP 14 5 Push Ups 10 Deadlifts, 135/95 15/12 Cal Erg...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E2MOM for 10 minutes (5 sets): 1 Front Squat, 52X0 2 Back Squat, 10X0 B: Bowser (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Balls @ 14# / 20# 3 HSPU 1 Power......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (4 Rounds for calories) Complete 4 rounds: AMRAP 4 21 Front Rack Reverse Lunges, 95/65 15 Hang Power Cleans 9 Burpees Over the bar (lateral) Max Cal Erg (with remaining time) rest 3 minutesScore is sum......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Snatch Complex: 1 Snatch Pull 1 Snatch High Pull 1 Power Snatch – 15 minutes to build to a tough set– pause 2-3 seconds to set up properly for each pull – pause 2 seconds......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM 10 3 Strict Press 3 Push Press– move up in weight if technique feels crisp! B: Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 DB Push Press, 35/25 20 DB Romanian Deadlift 20......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Split Jerk: 15 minutes to find a heavy single– from the rack – move up in weight if technique feels crisp! B: Metcon (AMRAP – Rounds and Reps) AMRAP 14 20 Push Jerk, 115/75 20......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) AMRAP 22 2-3 Strict Chin Ups 9 Wall Balls, 20/14 15/12 Cal Erg– Scale Chin Ups with Negatives or steep incline Ring Rows B: Metcon (No Measure) 2 rounds for quality......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) AMRAP 22 2-3 Weighted Strict Chin Ups 9 Burpees 15/12 Cal Row– Chin Ups: only use weight if you can do 8 or more strict chin ups B: Metcon (No Measure)......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) E2MOM for 10 minutes (5 sets): A1: Deadlift, 6-8, 30X1 A2: 40 second Straight Arm Plank + Shoulder Taps,– record weight of heaviest set B: Metcon (3 Rounds for reps) Tabata Burpee rest 2 minutes......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) E2MOM for 10 minutes (5 sets): A1: 2 Deadlifts @ 75% A2: 10 Russian KB Swings, (heavy!!)– contrast method training – heavy followed by dynamic – on deadlift: explosive concentric, no eccentric B: Metcon......