Wods

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 12 minutes (4 rounds): A1: Kneeling Unlilateral DB Press, 8-10, 30X1, left side A2: Kneeling Unilateral DB Press, 8-10, 30X1 Right Side A3: Snatch Grip Romanian Deadlift, 8-10, 40X0 * DB press done with left......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Back Squat 10,2,10,2; – every 4min B1: Metcon (Weight) Single Arm DB Row 12/arm x 3; rest 30sec B2: Metcon (Weight) Pendlay row @ 8-10sec negative; 2-4 x 3; rest 30sec B3: Metcon (Weight) Weighted......

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (Weight) Front squat tough 3 in 12’ B: Metcon (Time) For time 21-15-9-6-3 Strict HSPU Front Squat Burpee over the bar...

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP 25 10 Box Over Facing Burpees 15 Deadlift 115/75 10 Hang Power Cleans 15 Alternating Front Rack Lunge 10 Front Squats– partners alternate movements – one works while the......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Pull Station 2: Sand Bag Back Rack Walking Lunge Station 3: Sled Pull Row Station 4: DB Box Step Overs, 16 reps Station 5: Renegade......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5min – sustain 12 power Snatch 75# 6 CTB/Pull Ups – Rest 5min B: Metcon (AMRAP – Rounds and Reps) 5min – sustain 12 CJ – 75# 6 Box Jumps overs......

  • CrossFit Metric – Fitness View Public Whiteboard Vapor (4 Rounds for reps) 4 rounds: max cal erg max devils press, 25/15 max Wall Ball, 20/14 Rest 1 minuteRX + 35/25 – Benchmark WOD -Score 4 rounds seperately – Aim for consistent rounds -Note which Erg......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) Gymnastic based on class B: Metcon (Weight) Sumo Barbell Good morning @31×1; 8-10 x 3; rest 2min C1: Metcon (Weight) Barbell Bend Over Row @3110; 8-10 x 3; rest 30sec C2: Metcon (Weight) DB......

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM 8: M1: 1 wall walk + 25 second wall facing HSH M2: Alternating DB Box Step Ups, 12-14, 10X0 Metcon (Time) 10 Strict Chin Ups 20 Renegade Row 30 Cal Erg 40 DB Thrusters 30 Cal......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (3 Rounds for time) 3 sets @ Sustain Row 1000m 30 DB FR Lunges 20 TTB 10 Burpees Over Box 30″ – Rest 4min...

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 9 minutes (3 rounds): A1: Front Squat, 6-8, 30X1, (from floor) A2: Chip Ups, 3-6, 3011 Metcon (No Measure) EMOM 15 M1: 8 KB Goblet Squat + 12 Sit Ups M2: 8 Burpees + 12......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) Gymnastic skill work based on class -10min B: Metcon (Weight) Hang Power Clean + Hang Squat Clean + Front Squat; 1.2.3 – tough weigth then 3 more sets @ 85-90% C: Metcon (Weight) Behind......

  • CrossFit Metric – Fitness View Public Whiteboard Skills + Drills 10 Minutes of Coach led: Skipping Progressions, – single unders – double unders Metcon (Time) 5 rounds for time: 10 Deadlift, 155/105 20 Push Ups 30 Double Unders...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Time) For time: 30cal Row 30 Strict HSPU – Rest 2min B: Metcon (Time) For time 30 Cal Ski 30 TTB – Rest 2min C: Metcon (Time) For time 30 Cal row 30 Push ups –......

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: EMOM 10: Clean Pull + Squat Clean B: Segmented Clean Pulls: 3 Position Pause, 3 by 3 C: EMOM 10: Front Squat, Speed Doubles...