Wods

  • CrossFit Metric – Fitness View Public Whiteboard Strength E2.5MOM for 10 minutes (5 sets): Station 1: Front or Goblet Squat, 5 – 7, 32X1 Station 2: Supine Ring Rows, 8 – 10, 3011 Metcon (Time) Fot time: Complete sets of 1 – 10 reps DB......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Banded Deadlift – 65% + band; 2 reps every min for 8min – SPEED BASED B1: Metcon (Weight) Incline DB Bench Press; @31×1; 8-10 x 3; rest 30sec B2 : Metcon (Weight) Filly Press @31×1;......

  • CrossFit Metric – Fitness View Public Whiteboard Skills + Drills Skipping Skill Session: EMOM for 10 minutes: M1: Skip for 45 seconds M2: Air Squat, 15 – 18, 10X0 Metcon (Time) For time: 21* – 15* – 9* DB Power Clean & Jerks (35/25) DB......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 15min @ 75% Ski 30 Cal 10 Box Jumps – 30″ 5 Dips – strict – Rest 5min B: Metcon (AMRAP – Rounds and Reps) 15min @ 75% Row 750m 30......

  • CrossFit Metric – Fitness View Public Whiteboard Gymnastics EMOM for 12 minutes ( 4 rounds): Station 1: Strict Pull Ups, 3 – 6, 3011 Station 2: Kneeling Unilateral DB OH Press, 6 – 8, 40X0, Left side Station 3: Kneeling Unilateral DB OH Press, 6......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) MU Skill Work : – Low Rings transitions – Hips to rings – Negative MU etc B: Metcon (Weight) Power Clean; 3,3,3; – every 2:30 – 65-75% loads – EASY C: Metcon (Time) 1-2-3-4-5-4-3-2-1......

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM for 12 minutes (4 rounds): Station 1: Romanian Deadlift, 8 – 10, 30X1 Station 2: Wall Walk, 2 – 3, Station 3: rest Metcon (Time) 3 rounds for time: 400 m Run 21 AKB Swings 16......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) TGU – Skill work B: Metcon (AMRAP – Rounds and Reps) 30min @ 75% Effort – blood flow based Run 600m 20 Box Step Ups 30 Sec Superman Hold Row 600m 1 lengths (there......

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting Snatch Position Drills A: Leg drive drill B: Leg drive + High Pull C: Bar Contact Drill D: Leg Drive from Hang + Bar Contact Drill Squat Snatch E: Build to 1 , 1, 1 Squat......

  • CrossFit Metric – Fitness View Public Whiteboard Strength A: Back Squat: Build to a heavy* set of 5 reps, 31X1 *Quality reps only. If form begins to break end the set and drop the weight. B: Metcon (Time) E4MOM for 16 minutes (4 rounds): 15/12......

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (No Measure) Every 90sec x 5 TTB x 8 DU x 30 B: Metcon (Weight) Deadlift 3 TNG – Every 75sec x 5 sets Build from 70% C: Metcon (AMRAP – Reps) 0:00 – 10:00 Run......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In Teams of 2, AMRAP 27: 60 Alt OH Lunge, 55/75 60 Cal Row 60 Thrusters 60 Sumo DLHP 60 TTBBreak up movements as you wish. One partner works while the other......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Drag, Alternate lengths Station 2: D – Ball or Sand Bag Bear Hug Carry Station 3: DB Walking Lunge Station 4: 40 second Superman Hold......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Back Squat x 1 – Every 2:30 for 8 sets – 90% or more B: Metcon (Time) For time: 150 wall Balls – 20/14#...

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM for 12 minutes (4 rounds): Station 1: Wide Stance DB Track Lunge, 8 – 10, 20X1, left side Station 2: Wide Stance DB Track Lunge, 8 – 10, 20X1, right side Station 3: Push Ups, 8......