Wods

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM 10 minutes (5 rounds): M1: Front Squat, 6-8, 20X0 (from floor) M2: 1 Wall Walk + 20 second Hand Stand Hold Metcon (Time) For time: 50 Alt DB Lunge, 35/25 25 DB Push Press 40 Ring......

  • CrossFit Metric – Performance View Public Whiteboard A: Front Squat (7, 7, 5, 4, 3) Tempo: 20X1 rest 2-3 b/t – build to 85% for 3 reps B: Metcon (5 Rounds for time) E4MOM for 20 minutes (5 rounds): 50 Double Unders 20 DB Snatch,......

  • CrossFit Metric – Performance View Public Whiteboard...

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: Paused Hang Snatch (top down, 3 seconds at top of patella) – 15 minutes to build to 80% of max snatch B: Top Down Snatch Pulls @ 90-100% Sets: 3, 3, 3, 2, 2 Tempo:......

  • CrossFit Metric – Fitness View Public Whiteboard CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over......

  • CrossFit Metric – Performance View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes,......

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM 12 M1: Box Step Up, 10-12, 20X1 (left leg) M2: Box Step Up, 10-12, 20X1 (right leg) M3: Renegade Row, 14-16, 2011 Metcon (AMRAP – Rounds and Reps) AMRAP 11 9 Toe to Bar 12 Cal......

  • CrossFit Metric – Performance View Public Whiteboard A: Bench Press (10, 8, 6, 4, 8-10) – tempo: 30X1 – rest 2-3 minutes b/t – Record load used on set of 4 (gunning for around 80%) – last set of 8-10 should be heavier than first......

  • CrossFit Metric – Fitness View Public Whiteboard Weightlifting EMOM 8: 1 Deadlift 1 Hang Power Clean 3 Front Squats Metcon (Time) 2 rounds for time: 50 Double Unders 40 Sit Ups 30 Alt. DB Lunge, 35/25 20 Burpees 10 Devils Press...

  • CrossFit Metric – Performance View Public Whiteboard Strength E3MOM for 12 minutes (4 sets): A1: Alt. Front Rack Lunge, 8-12, 20X0 A2: Snatch Grip Push Press, 6-8, 10X1 (behind neck) Conditioning EMOM, complete 2 rounds M1: Assault Bike, 45 seconds, max cal M2: Ski Erg,......

  • CrossFit Metric – Fitness View Public Whiteboard A: Sumo Deadlift (12, 10, 8, 8, 6) Rest 2-3 minutes b/t sets Build load over 5 sets B: Metcon (2 Rounds for reps) AMRAP 6: 3 Strict Pull Ups 6 DB Thrusters 9 DB RDL’s Rest 2......

  • CrossFit Metric – Performance View Public Whiteboard A: Deadlift (15, 12, 9, 6, 3) E3MOM for 15 min (5 sets): – start at 50% of 1RM (15 reps) – build progressively to 85% for 3 reps over 5 sets – record heaviest set B: Metcon......

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 12 minutes (4 rounds): A1: Push Ups, 8-12, 40X0 A2: Barbell Bent Over Row, 10-12, 3011 Metcon (Time) For Time 50/40 Cal Erg Then 3 rounds of: 9 Burpees 15 DB Snatch, 35/25 21 DB......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) EMOM for 10 minutes: M1: Ring Dips, 5-10 M2: Barbell Bent Over Row, 8-10, 2011Scale Dips: Band Assissted, Bar Dips or Box Dips B: Metcon (No Measure) EMOM for 6 minutes: M1: AMRAP Push......

  • CrossFit Metric – Fitness View Public Whiteboard B: Metcon (Time) For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs A: Front Squat (7, 7, 6,......