Wods

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Light Sled Sprints, 200 ft Station 2: Sunami Waves 40 second bursts Station 3: Double Front Rack KB Carry, 150 ft Station 4: KB Side Bends, 8-10......

  • CrossFit Metric – Performance View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Light Sled Sprints, 200 ft Station 2: Sunami Waves 40 second bursts Station 3: Double Front Rack KB Carry, 150 ft Station 4: KB Side Bends, 8-10......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM for 8 minutes (4 sets): M1: Barbell Strict Press, 5-7, 30X1 M2: Barbell Bent Over Row, 5-7, 3011 B: Metcon (Time) For time: 10-8-6-4-2 Deadlifts, 155/105 DB Strict Press, 35/25 8 minute time cap......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E1.5MOM for 9 minutes (6 sets) 2 Strict Press @ 75% B: Metcon (Time) For time: 10-8-6-4-2 Deadlifts, 245/175 Strict HSPU Rx+315/205, 3″Deficit Strict HSPU’s 9 minute time cap At 10 minutes row 500 m......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) 10 minutes of gymnastics skill work. – Coach will be detailing points of performance on Pendulum Kip Swing 1) Hollow Rock/Arch 2) Pendulum Swing 3) Application to Pull Up 4) Application to Toe to......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) 10 minutes of gymnastics skill work. – Coach will be detailing points of performance on Toe to Bar 1) toe to bar mount 2) Lat engagement 3) Leg return for efficient kip swing 4)......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM 8 (7 sets): Sumo Deadlift, 3-5, 40X0 – build to a tough set– focus on keeping shoulders and upper back in neutral position on the eccentric B: Metric 22222 Scaled (5 Rounds for reps)......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) EMOM 8 (7 sets): Top Down Snatch – build to 70% of max snatch – rest on minute 5– lower bar from power position with a 4 second eccentric. – maintain tension when bar contacts......

  • Announcements Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E1.5MOM for 9 minutes (6 sets) 2 Strict Press @ 75% B: Metcon (Time) For time: 10-8-6-4-2 Deadlifts,......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) Partner Workout A – for time (10-minute CAP): 50 DB Thrusters (each partner) at 50/35 or 35/25 or 25/15 Partner A – does 50 DB Thrusters, then Partner B – does 50 DB Thusters For every......

  • Announcements Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric – Olympic Weightlifting View Public Whiteboard A: Metcon (No Measure) 5 minutes to work: 2-3 Drop Snatch 5 minutes to work: 2 Hang Squat Snatch 1......

  • Announcements Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) E1.5MOM for 7.5 minutes (5 sets): Top Down Romanian Deadlifts, 3-5, 40X0 B: Metcon (AMRAP – Reps) Deadsea......

  • Announcements Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Workout A – 30-min AMRAP of: Row x 10-cals DB FL Walking Lunges x......

  • Announcements Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Push, 150 ft Station 2: D-Ball Carry 150 ft......

  • Announcements Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled. CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Reps) AMRAP 10 20 Wall Balls, 20/14 10 KB Snatch (left) 16kg/12kg 20 Box Jump, 24/20 10......