Wods

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (Weight) Snatch 3,3,2,2,1,1 – Every 2min B: Metcon (Time) For Time: Row 800m 21 Hang Power Snatches 95 21 Burpee Box Jumps 24″ Row 600m 15 Hang Power Snatches 95 15 Burpee Box Jumps 24″ Row......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Pull Station 2: Sand Bag Back Rack Walking Lunge Station 3: Sled Pull Row Station 4: DB Box Step Overs, 16 reps Station 5: Renegade......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (10 Rounds for time) 10 rounds @ sustain 4 HSPU 5 squat clean – 135/105# 6 CTB/ pull up 7 KBS – 2/1.5 pd – Rest 90sec...

  • CrossFit Metric – Fitness View Public Whiteboard Skills + Drills EMOM for 12 minutes (3 rounds) Station 1: 14 – 20 Plank Shoulder Taps or HS Pike on Box Shoulder Taps Station 2: 35 second Side Plank Left Station 3: 35 second Side Plank Right......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) HSPU – Skill Work B: Metcon (Weight) Banded Deadlift 3-5 x 5; – every 3min – Tough more than last week C1: Metcon (Weight) Incline DB Press @31×2; 6-8 x 3; rest 30sec C2:......

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 12 minutes (4 rounds): A1: AMRAP 50 seconds: 3 position isometric chin ups* A2: Alternating DB Lunge, 12-14, 20X0 *- Fast concentric – 5 second pause at 45 Degrees – 5 second pause at 90......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (3 Rounds for time) 3 sets @ high effort: 1000m Row 20 DB Box Step Overs -50/35# 15 Chest to Bar/ Pull Up 15 DB PP – Rest Work 1:1...

  • CrossFit Metric – Fitness View Public Whiteboard Weightlifting EMOM 8: 2 Hang Power Clean + 3 Front Squats Metcon (Time) Buy in: 21 Burpees Then: 15*-12*-9*-6* Deadlift *35 Double Unders Buy out: 21 Burpees– Complete 35 double unders after each set of deadlifts. – Deadlift......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) MU – Skill Work 10in B: Metcon (Weight) Squat Clean 3,3 – 80% 2,2 – 85% 1,1 – 90%+ – Every 2:30 C: Metcon (Weight) Push Press 6,4,2...

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 9 minutes (3 rounds): A1: Push Ups, 8-12, 40X0 A2: Standing Strict DB Press, 8-12, 20X1 B: Metcon (Time) 50 V-Ups for time C: Metcon (AMRAP – Rounds and Reps) AMRAP 12 21 AKB Swings......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (5 Rounds for time) Every 5min x 5 24 Cal row 18 DB Snatch – 50# 12 Burpee Box Jump...

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: Muscle Snatch + OH Squat – build to heavy single B: 1 Snatch High Pull + 1 Squat Snatch – build to 70% of max snatch...

  • CrossFit Metric – Fitness View Public Whiteboard Strength E3MOM for 9 minutes: A1: Alt. Front rack reverse lunge, 8-10 A2: Back Squat, 6-8, 30X0 B: AMRAP 2: Strict Pull Ups Metcon (Time) 3 rounds: 400 m Row 30 Wall Balls 15 Burpees...

  • CrossFit Metric – Performance View Public Whiteboard Full Program WOD1: AMRAP 11 55 Cal Row (60 if M/M, 50 if F/F) 100 Wall Balls 200 D.U. RX: 20/14 Scaled: 14/10 Single Unders WOD 2: 9 minutes to establish: 2 Rep Max Shoulder to Overhead* buy......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Rope Sled Pull Station 2: OH Barbell Walking Lunge Station 3: D Ball Carry Station 4: Wreck Bag Squat, 12-18 reps Station 5: Side Plank, 35 seconds......