Monthly Archives: May 2011

Tuesday WOD 05312011

Posted on May 31, 2011 by metrofit

20min AMRAP 9 Games Push Ups 12 Box Jumps 30″ 15 Power Snatches 75/55#

Posted in Daily Workout | 819 Comments

Remember, we are only having a 9:15 CrossFit Class on Monday. Partner WOD: 1000m Row 5 manmakers 35/20 10 Step Ups 35/20 (20″box) 15 Push Press 35/20 Each person will complete a 1000m row while the other teammate is circuiting through the manmakers, step ups, and PP’s. Once a round is started it must be … Continue reading →

Posted in Daily Workout | Comments Off

Sunday WOD 05292011

Posted on May 28, 2011 by metrofit

For time: 20 Thrusters 20 SDHP 20 Push Jerks 20 Overhead squats 20 front squats Perform 4 Burpees EMOM. Rx’d weight is 95# for men, 65# for women. Post time and/or modifications to comments. Enjoy!

Posted in Uncategorized | 633 Comments

Saturday WOD 05282011

Posted on May 28, 2011 by metrofit

Buy In: 50 OVH lunges 45/25 plate 18-15-12-9-6 SDHP 95# K2E’s Floor Press 24/16kg or 55/35lb DB’s

Posted in Daily Workout | 1,716 Comments

Friday WOD 05272011

Posted on May 27, 2011 by metrofit

20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

Posted in Daily Workout | 1,688 Comments

Thursday WOD 05262011

Posted on May 25, 2011 by metrofit

Sprint 200m, 10 Thrusters, Sprint 200m, 9 Thrusters, Sprint 200m, 8 thrusters, Sprint 200m, 7 Thrusters, Sprint 200m, 6 Thrusters, Sprint 200m, 5 Thrusters, Sprint 200m, 4 Thrusters, Sprint 200m, 3 Thrusters, Sprint 200m, 2 Thrusters, Sprint 200m, 1 Thruster. Weight= 115/75# Post time to comments

Posted in Daily Workout | 1,151 Comments

Wednesday WOD 05252011

Posted on May 25, 2011 by metrofit

3 Squat Snatches (95/65#) on the minute every min for 15 min Then do 100 sit ups, 100 push ups, 100 squats for time.

Posted in Daily Workout | Comments Off

Tuesday WOD 05242011

Posted on May 24, 2011 by metrofit

5 Rounds for Time of 6am/7am/6:30pm 5 Deadlifts 315# 10 Burpees 15min AMRAP _____ 9:15am/5:30pm 250m row 10 Wall Balls 10 Box Jumps

Posted in Daily Workout | 1,491 Comments

Monday WOD 05232011

Posted on May 23, 2011 by metrofit

Pull Ups/KB Swings/Run (every 2 minutes for 7 rounds) 7 Pull Ups 10 KB Swings 24/16kg 150m Run Complete all pull ups/swings and distance from run in under 2 minutes. Whatever time remaining will be used to rest (ex. round takes you 1:45s then rest for 15s before starting the next round). Try to keep … Continue reading →

Posted in Uncategorized | Comments Off

Sunday WOD 05232011

Posted on May 23, 2011 by metrofit

Complete 6 rounds for time of: 200m Run 15 Hang Power Cleans 95/55# 250m Row 15 Push Press 95/55#

Posted in Daily Workout | Comments Off