Wods

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (Weight) Every 2 minutes for 12 minutes (5 sets): 10 TnG Power Snatch @60% 8 TnG Power Snatch @65% 6 TnG Power Snatch @70% 4 TnG Power Snatch @75% rest 2 minutes 2 TnG Power Snatch......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Bunny Hop Sled Push: https://youtu.be/9vhvX-Zg8jc Station 2: Rowing Sled Drag Station 3: Partner Wheel Barrow Walk Station 4: Alternating Single Leg V-Ups, 15-20 Station 5: Super RX......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (5 Rounds for time) E5MOM for 25 minutes (5 rounds): 400 m Run 10 Hang Power Cleans, 75/55 10 Push Press...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) E4MOM for 16 minutes (4 sets): A1: DB, FFE Split Squat, 6-8, 32X1 E/S A2: AB Roll Outs/DB Pull Overs, 8-10, 3110 B: Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Strict Chin......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) E3MOM for 12 minutes (4 sets): A1: L-Sit DB Press, 8-10, 30X1 A2: Alternating DB Lunges, 14-16, 20X0 B: Metcon (Time) For time: 27-21-15-9 Wall Ball, 20/14 Cal Erg...

  • CrossFit Metric – Fitness View Public Whiteboard Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in......

  • CrossFit Metric – Performance View Public Whiteboard A: Tabata 2019 (4 Rounds for reps) Tabata Toe to Bar rest 1 minute Tabata Push Up/Strict HSPU rest 1 minute Tabata Strict Pull Up rest 1 minute Tabata Double Unders– Rx+ Strict HSPU – Score for each......

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: Clean and Jerk Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk Build to a heavy complex in 20 minutes B: E2.5MOM for 12.5 min (5 sets): 3 Front Squat +......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) EMOM 10 (5 sets): M1: Standing DB Strict Press, 6-8, 30X1 M2: Romanian Deadlift, 6-8, 40X0 B: Metcon (Time) 3 rounds for time : 400 m Run 20 Box Jump (Step Down) 30 DB......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (2 Rounds for reps) Partner WOD: AMRAP 12 9 Wall Balls 9 Burpees 9 Deadlift, 185/125 rest 3 minutes AMRAP 12 9 Toe to Bar 9 Push Ups 9/7 Cal ErgComplete entire rounds before tagging your......

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (Weight) Every 3 minutes, for 18 minutes (6 sets): Front Squat, Tempo: 20X1 *Set 1 – 6 reps @ 70-75% *Set 2 – 4 reps @ 75-80% *Set 3 – 2 reps @ 80% *Set 4......

  • CrossFit Metric – Performance View Public Whiteboard A: Power Clean EMOM 10 @ 70% of max B: Metcon (Time) Partner WOD: For time: 1250 m Row 15 Beast Makers, 35/25 40 DB Box Step Overs 15 Beast Makers 1250 m Row 18 min cap...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) E3MOM for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – 2 to 4 ascents Station 2 – Freestanding Handstand Hold Work (use partner assists to......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) EMOM 10: M1: Front Rack Reverse Lunge, 10-12, 20X0 M2: Barbell Bent Over Row, 8-10, 2011 B: Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 17 100 DB Thrusters 100 Burpees 100 Cal......

  • CrossFit Metric – Performance View Public Whiteboard A: Front Squat (3, 3, 3, 3, 3) 5 sets of [email protected]% Tempo: 20X1 rest 2-3 b/t B: Metcon (Time) For Time: 100 Double Unders 50 Russian KB Swings, 32/24kg 25 Toe to Bar 100 Wall Balls, 20/14......