Wods

  • CrossFit Metric – Fitness View Public Whiteboard Gymnastics E1.5MOM for 12 (4 rounds): Station 1: 40 sec Nose to Wall HSH Station 2: 5 – 7 Super RX Box Jumps (step down) Metcon (Time) For Time: 800 Meter Run 80 Wall Balls, 20/14 800 Meter......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (3 Rounds for distance) Row 90/90 x 3 – HIGH effort but sustainable B: Metcon (4 Rounds for time) Row 300m 8 TnG PC 135/95# – 115/75# 8 Burpees over bar – AFAP – Rest 4min......

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: Dynamic Hip Extension Prep: 1: Russian KB swings 2: Russian Speed Squats 3: Roy Snatch Drill B: EMOM 12 @ 70% High Hang Power Snatch + Hang Squat Snatch...

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) 5 Rounds for time: 10 Wall Balls 8 Deadlift 6 Hang Power Cleans 4 Push Press Rx 95/65...

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP 27 20 DB Thrusters, 35/25 15/12 Cal Row 10 Burpees over RowerComplete each exercise before switching. 1 person works while the other rests....

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (AMRAP – Reps) 0:00 – 20:00 – Death by unbroken CJ 135/85# B: Metcon (Time) 20:00 – 40:00 75 TTB for time – Each break 30DU C: Metcon (AMRAP – Rounds and Reps) 40:00-60:00 20min AMRAP......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: 200 m Wreck Bag Burden Run Station 2: Backwards Sled Drag (heavy) Station 3: Walking DB RDL Station 4: 1 Max Unbroken Wall Ball Set Station 5:......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (4 Rounds for weight) Back Squat @33×2; 6 x 4; Every 4min B: Metcon (Time) Back Rack Reverse Lunges x 20 10 Strict Pull Ups Back Rack Reverse Lunges x 18 8 Strict Pull Ups Back......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Reps) 3 rounds for max reps: 90 sec: 9 Burpee Box Overs + Max Reps of Jumping Lunge 30 sec rest 90 sec: 9 Burpee Box Overs + Max Reps Push Ups 30 sec rest......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Reps) 10min AMRAP 1k Row 200DU AMRAP Ring MU/Bar MU/ Burpee CTB/ Burpee Pull ups – based on individual – rest 5min move to B B: Metcon (Time) For time 50 HR Push Ups......

  • CrossFit Metric – Fitness View Public Whiteboard Strength E2MOM for 18 minutes (3 rounds): Station 1: Front or Goblet Squat, 6 – 8 reps, 23X1 Station 2: Front Leaning Ring Support, 60 seconds Station 3: Strict Pull Ups, 4 – 6 reps, 3011 (or 12......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) Skill Work – HSPU – Positions – Negatives – Kipp Practice LOW reps – Possible EMOM for some B: Metcon (8 Rounds for weight) Below The Knee Snatch + Snatch; 1.1 – Every 2min......

  • CrossFit Metric – Fitness View Public Whiteboard Skills + Drills 10 minute Double Under Session – coach to work through progressions Metcon (Time) Partner Wedding WOD! In pairs complete: 150 DB Clean & Jerks * *EMOM 4 sychro burpees – one partner works – one......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 50 WB 100DU – Rest 5min – Move to B B: Metcon (AMRAP – Rounds and Reps) 5min AMRAP 10 Burpees 5 Bar MU/CTB – Rest 5min – Move......

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 12 minutes (4 sets): 4 -5 Deadlift w/2 position pause – 2 second concentric pause at mid shin – 2 second concentric pause at patella – 4 second eccentric Metcon (4 Rounds for reps) Push......