Wods

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) E2MOM for 10 minutes: Front Squat, 8, 6, 5, 4, 5 Tempo 30X1record heavy set B: Metcon (Time) For time: Complete sets 1-10 of: Deadlift, 155/105 Bar Over Burpee (lateral)...

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (AMRAP – Reps) “Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sled Push (heavy) Station 2: Tsunami Waves (30 second bursts) Station 3: Offset Farmer Carry Station 4: Box Step Overs w/Sandbag Station 5: Medball Cleans to chest......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Time) E3MOM for 12 minutes (4 sets): A1: Back Rack Reverse Lunge, 6-8 E/S, 20X0 A2: Good Mornings, 6-8, 30X1 B: Metcon (Time) 4 rounds for time: 21 America KB Swings, 24/16kg 15 Box Jump Overs,......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM 8: 1 Power Snatch + 3 Paused Overhead Squatspause for 2 seconds at bottom of each OH Squat B: Metcon (Time) 4 rounds for time 400 m Run 10 Hang Power Snatch, 65/45 10......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Slow Pull Squat Snatch: 3 second First Pull (floor to top of knee) Find a heavy single in 15 minutes– focus on good positions and balance B: Metcon (No Measure) Snatch AMRAP: 2 minutes @......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (5 Rounds for time) E6MOM for 30 minutes (5 sets): 15/12 Cal Erg 5 Strict Chin Ups 15/12 Cal Erg 5 Beast Makers, 25/15 1 Beast Maker = Renegade row, left + right DB Push Up......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (5 Rounds for time) E6MOM for 30 minutes (5 sets): 250 m row 12 Pull Ups 250 m row 12 HSPU Rx+ CTB/Strict HSPU– Scale Pull Ups and HSPU’s needed with fewer reps or correlate movements......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) EMOM 10: M1: Front Squats, 5-7, 20X0 M2: Push Press, 5-7, 10X1– Build load up progressively to a tough set B: CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters......

  • CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E1.5MOM for 6 sets (9 minutes): 3 Thrusters– Build load up progressively to a tough set B: CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM 8 (4 sets): M1: Barbell Romanian Deadlift, 6-8, 3010 M2: Push Ups, 8-10, 21X1 B: Metcon (Time) For time: 18-15-12-9 Deadlift, 135/95 Bar Facing Burpees Sit Ups 15 minute cap...

  • CrossFit Metric – Performance View Public Whiteboard A: Deadlift (5, 5, 4, 4, 3) – E2.5MOM for 5 sets – Tempo: 30X0 – Build to a heavy set of 3 B: Metcon (Time) For time: 18-15-12-9 Toe to Bar Deadlift, 225/155 Bar Facing Burpees 15......

  • CrossFit Metric – Olympic Weightlifting View Public Whiteboard Weightlifting Paused Snatch: – pause for 3 seconds at knee – build to a heavy single in 20 minutes Snatch AMRAP: 2 minutes @ 65% = aim for 8-10 reps rest 1 minute 2 minutes @ 70%......

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) Back Squat, 10, 8. 6, 8, 10 Tempo: 30X0 rest 2 min b/trecord heaviest set B: Metcon (Time) 6 rounds for time: 5 Strict Chin Ups 10 DB Hang Clusters, 35/25 15 Cal Row...

  • CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Time) Partner WOD For time: Row 1500 m (alternate 250 m) 50 Hang Power Cleans, 115/75 50 Burpees Over the bar (Lateral) 50 Toe to Bar 50 Front Squats, 115/75 50 Deadlifts, 115/75 50 Pull Ups......