Wods

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) E2MOM for 30 minutes (3 rounds): M1: Sled Push Sprint (light for speed), 200ft M2: Box Step Overs w/sand bag, 12-15 M3: Max Effort Ski, 50 seconds M4: Russian Twists, 30 – 40 reps......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) E2MOM for 30 minutes (3 rounds): M1: Sled Push Sprint (light for speed), 200ft M2: Rope Sled Pull (Heavy), 100 ft M3: D-Ball Cleans (over wall) 10 – 12 reps M4: Parallet L-Sit Hold,......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) E2.5MOM for 5 sets: A1: Barbell Strict Press (from floor), 6-8, 30X1 A2: Strict Chin Up, 3-6, 2011 B: Metcon (2 Rounds for reps) AMRAP 6: 8 DB Push Press, 25/15 8 Hanging Knee......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) E2.5MOM for 5 sets: A1: Barbell Strict Press (from floor), 4-6, 30X1 A2: Strict Chin Up, 4-8, 2011 B: Metcon (2 Rounds for reps) AMRAP 6: 8 Push Jerk, 115/75 8 Toe to Bar......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM for 9 minutes: 1 Paused Overhead SquatPause for 2 seconds at each position: Pause 1: Just above parallel going down Pause 2: Bottom Pause 3: Just above parallel going up B: Metcon (Time) 8......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E1.5MOM for 9 minutes (6 sets): 1 Paused Overhead SquatPause for 2 seconds at each position: Pause 1: Just above parallel going down Pause 2: Bottom Pause 3: Just above parallel going up B: Metcon......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) E3MOM for 12 minutes (4 sets): A1: KB Front Rack Lunge, 10-12, E/S A2: One Arm KB Bent Over Row, 8-10, 3011 B: Metcon (Time) For time: 25-15-10 Deadlift, 135/95 Push Ups C: Metcon......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) E3MOM for 12 minutes (4 sets): A1: KB Front Rack Box Step Ups, 6-8, E/S A2: KB Bent Over Row, 8-10, 3011 B: Metcon (Time) For time: 25-15-10 Deadlift, 225/155 Push Ups/Strict HSPURx+ Strict......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) E1.5MOM for 9 minutes (6 sets): 1 Low Hang Squat Clean 1 Front Squat 1 Push Jerk B: Metcon (Time) For time: 100/80 Cal Erg EMOM Complete (including 0:00): 5 DB Thrusters, 35/20 15 minute......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E1.5MOM for 9 minutes (6 sets): 1 Low Hang Squat Clean 1 Front Squat 1 Push Jerk B: Metcon (Time) For time: 120/100 Cal Row EMOM Complete (including 0:00): 3 TnG Squat Cleans, 135/95 15......

  • CrossFit Metric – Olympic Weightlifting View Public Whiteboard Weightlifting A: Snatch Complex: 1 Snatch Deadlift 1 Snatch Pull 1 Squat Snatch – build slowly to a tough set B: E2MOM for 9 minutes (6 sets): M1: Barbell Goodmornings, 4-6 , 40X1 M2: Ab Wheel Roll......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) E3MOM for 12 minutes (4 sets): A1: Box Step Ups, 10-12 E/S A2: Strict Chin Ups/Ring Rows, 4-12, 3011 B: Metcon (No Measure) 21-15-9-6 Box Jump (step down) Cal Row DB Push Press, 35/20...

  • CrossFit Metric – Performance View Public Whiteboard WOD 1: Metcon (Time) For time: 25 Synchro Burpees 40 Deadlifts/Partner Bar Hang* 25 Synchro Air Squats 40 Hang Power Cleans/Partner Hand Stand Hold* 25 Synchro Alternating Lunge 40 Shoulder to Overhead/Partner Plank* Rx: 115/75 Scaled: 75/55 12......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) E2MOM for 30 minutes (3 rounds): M1: Backwards Walking Sled Drag (heavy), 100 ft M2: Tsunami Waves, 45 second burst M3: D-Ball Cleans (alt. over shoulder), 10 – 12 reps M4: Super RX Box......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) E2MOM for 30 minutes (3 rounds): M1: Backwards Walking Sled Drag (heavy), 100 ft M2: Walking Lunge w/sand bag, 150 ft M3: Bear Crawl, 150 ft M4: Super RX Box Jumps, 8-10 M5: Ski......