Wods

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) 5 rounds for time: 21/18 Cal Erg 15 Power Cleans, 75/55 9 HR Push Ups...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Time) Row 1k 10 Burpees 20 DB Snatch – 50/35# 20 Burpees 40 DB Snatch – 50/35# Row 1k 40 DB Snatch – 50/35# 20 Burpees 20 DB Snatch – 50/35# 10 Burpees Row 1k...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) Gymnastic based on class – 10min B: Metcon (Weight) Hang Power Clean x 2 + FS x 4 – Tough weight then 3 more sets at 85-90% C: Metcon (Weight) OHS – From floor......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning EMOM 16 (4 rounds): Station 1: Reverse Lunge, 6-8, E/S, 20X0 Station 2: Ring Rows, 12-15, 3011 Station 3: Skippng, 40 sec amrap Station 4: L-Sit DB Press, 10-12, 30X1 Metcon (Time) 4 rounds for time: 15......

  • CrossFit Metric – Fitness View Public Whiteboard Weightlifting EMOM 8: 6-8 Thrusters Metcon (Time) 21-15-9-6 Thruster Cal Erg *5 burpees after each roundChoose a load that you can do 20+ thrusters in a rested state....

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (3 Rounds for time) 3 sets @ Sustain 1 RC 5 HHSPU 7 Thrusters -95 9 Burpee over bar – Rest 2min – Rest 5min after 3 sets B: Metcon (3 Rounds for time) 3 sets......

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: Clean Progression: – Muscle Clean from Power Position – Drop Squat – Tall Clean – Bar Contact + Tall Clean – Top down Squat Clean B: Push Press: 5, 4, 3, 3, 2...

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM 12 (4 rounds): Station 1: Box Step Up, 6-8 ES, 20X1 Station 2: Strict Chin Ups, 3-6, 3011 Station 3: Renegade Row, 12-14, slow Metcon (Time) 3 rounds: 10 Burpees 20 AKB Swings 30 Sit Ups......

  • CrossFit Metric – Competition View Public Whiteboard A: Metcon (Weight) Thruster 3RM – 20min B: Metcon (3 Rounds for time) 3 sets @ high Effort 1000m row 10 Ring MU/Bar MU 20 KBS – 24/32 30 WB – 20-14# – Rest 6min...

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 25: 80 Deadlift, 185/125 100 Wall Balls, 20/14 100 Cal Row 80 DB Push Press, 35/25 * break work up as you wish. * one partner works while the......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Forward facing sled drag (heavy), 100ft Station 2: Bear Crawl, 100 ft Station 3: Rope Pull Sled Drag, 100ft Station 4: Russian Step Ups, 10 reps, each......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Back Squat 3RM B1: Metcon (Weight) DB RDL 10/leg x 3; rest 30sec B2: Metcon (Weight) DB Incline Bench Press @42×1; 8-12 x 3; rest 30sec B3: Metcon (Weight) DB Hammer Curl @ 4010; 8-12......

  • CrossFit Metric – Fitness View Public Whiteboard Strength A: EMOM 6: 4 Strict Press + 4 Push Press B: EMOM 6: M1: Deadlift, 8-10, 20X0 M2: rest C: Metcon (AMRAP – Rounds and Reps) AMRAP 10: 10 Devils Press 15/12 Cal Erg...

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) 15min @ 70% Row 750m 30 Box Step ups 30 Push Ups – Rest 5min B: Metcon (AMRAP – Rounds and Reps) 15min @ 70% Ski 500m 20 Sit ups 10......

  • CrossFit Metric – Fitness View Public Whiteboard Skills + Drills EMOM 25 (5 rounds) Station 1: 40 seconds D.U. Station 2: 14-16 KB Goblet Alt. Lunge Station 3: 15-20 KB Swings Station 4: 15-20 V-Ups Station 5: Rest...