Wods

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (Weight) Snatch x 1 – Every 90 sec – 85% + – PERFECTION – NO FAILS B: Metcon (Weight) Clean to 85% in 6 sets C: Metcon (Time) 3 Rounds 15 KBS – 32kg 10 FS......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) For time: 1 mile run* 50 Wall Balls, 20/14 40 Burpees 30 DB Snatch, 50/35 20 Strict Pull Ups1 mile run = twice around the block...

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry Station 2: Sled Push Station 3: Rope Sled Pull Station 4: 100 metre Sand Bag Carry Station 5: 12 – 14 Windmill Straight Arm......

  • CrossFit Metric – Performance View Public Whiteboard A: Back Squat (4 x 5 sets – 75-80%) B: Metcon (Weight) 24 Barbell Split Squat x 2; rest 90sec – total reps C: Metcon (Time) 8 Strict Pull Ups 5 Wall Walks 8 Strict Pull Ups 4......

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 12 minutes (4 rounds): A1: Superman Holds, 45 seconds A2: Strict Chin Ups, 3 – 6, 3011 Metcon (Time) 21 – 15 – 9 Wall Ball Box Jump/Step Up (step down) Burpee 200 m Run......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Reps) 3min @ High Effort 8 Box Jumps 3-5 CTB/ Pull ups – Rest 3min B: Metcon (AMRAP – Reps) 3min @ high Effort 5 Burpees 10 Wall Balls – Rest 3min C: Metcon......

  • CrossFit Metric – Fitness View Public Whiteboard Skills + Drills E2MOM for 12 minutes (3 rounds): Station 1: Skipping Progression Practice Station 2: Strict Hanging Knee Raises, 7 – 9 , 3111 Metcon (AMRAP – Reps) AMRAP 14: 45 Deadlift 45 DB Push Press 45......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) Skills – HS Walk – 10min B: Metcon (Weight) Below Knee Power Snatch + Below Knee Snatch; 1.1 – every 75sec x 8 sets – 65-75% – PERFECT reps C1: Metcon (Weight) Half Kneeling......

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM for 12 minutes M1: Alternating DB Lunge, 14 – 16, 20X0 M2: Renegade Row, 14 – 16, 1011 M3: Broad Jump, 2 – 3, (note your distance) Metcon (Time) E5MOM for 15 minutes (3 rounds): 500......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (5 Rounds for time) 5 sets @ SUSTAINED Row 15cal 10 HPC – 135/85# 10 Burpees over Bar 20 Sit ups 20 Wall Balls – rest 3min – Choose weight that you can move the whole......

  • CrossFit Metric – Fitness View Public Whiteboard Strength E2MOM for 18 minutes (3 sets): Station 1: L – Sit Seated DB Press, 10 – 12, 31X1 Station 2: One Arm KB Row, 8 – 10 reps E/S, 2011 Station 3: Side Plank 40 seconds, E/S......

  • CrossFit Metric – Performance View Public Whiteboard AA: Front Squat (4 x 5 sets; 75-80% – every 3:00) @22×1 B1: Metcon (Weight) Front Foot Elevated DB reverse Lunges; 10/leg x 3; rest 30sec – 45# plate under front leg B2: Metcon (No Measure) 50 Banded......

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: EMOM 10 : @ up to 70% 3 second Paused at knee Hang Squat Cleans B: EMOM 10: @ up to 70% Power Clean + Paused Jerk (3 seconds in dip position)...

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 4: 30 Wall Balls 20 Burpees Max Set Strict Chin Ups rest 2 minutes AMRAP 4: 30 AKB Swings 20 Jumping Alt. Lunges Max Set Strict Chin Ups rest 2 minutes AMRAP 4:......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) In teams of 2 (30 minute cap): For Time Complete: 175 Clean & Jerks*: Weights climb every 35 reps Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/80 Weight 4: 135/95 Weight 5: 155/105 *Every 5......