Monthly Archives: June 2012

Our new website for Metro CrossFit & Training Center is live! Coach Sean is now posting the daily WODs for BOTH locations on the blog for the new site. Be sure to check it out for daily updates on the workouts!

Skill 4x400m Runs (each timed) Strength Snatch Balance 4×6 Note: Range is about 75%-80% of a estimated 1RM MetCon 21-15-9 KB Swings (55/35#) Burpee Box Jumps (24/20″)

Skill “Tabata” Pistols Handstand Walks L-Sits or Ring L-Sits 3x max effort holds Strength Sumo Deadlift with IT Bands 4×5 @ 75% of DL 1RM MetCon “Partner WOD” For Time: 5000m Row 5000lb Power Clean Note: You and your partner will pick a weight that you can both do for power cleans. You will each … Continue reading →

Grand Opening Party First off, thank you to all the athletes who came to preview week and for helping out during the classes with the new athletes. Now it is time to PARTY! We are having our grand opening party at 7pm at the new location. There will be healthy snacks, beverages and MUSIC. Come … Continue reading →

Facebook We have created a new Facebook page specifically for Metro CrossFit. Please “Like” our page and begin to follow the new page for any updates. We will be using this page to communicate with each other outside of the facility. Please check daily and we will also be putting up a white board specific … Continue reading →

M1-Metro Fitness Skill Skull Extension 4×6 Snatch-Hang Snatch-OH Squat @ 60% 5×3 Note: This is three separate movements. Do not let go of the bar. You will first perform a snatch, then a hang snatch then end with an overhead squat. Strength “Tabata” Push Jerk @ 70% MetCon 4 RFT 300m Row 30 Wall Balls … Continue reading →

Preview Week This week we are having a preview week at our new location. You are very welcome to join any of the classes. Please bring a friend to class!! There was some confusion about the MetCons for each location. This week there will two MetCons for each location. M1 will follow our programming we … Continue reading →

Skill “Death by Pull Ups” 1 pull up the first minute, 2 pull ups the second minute…until you cannot complete the amount of reps in the minute. Skill work will end after 15 minutes. If you are working on pull ups and/or you are unable to complete the reps you will work on the kipping … Continue reading →

Skill Ring Dips 3×8 Wall Ball 10 on the minute for 6 minutes Note: Shoot for as high as you can. Really begin to focus on your technique. How can you become efficient with this movement? Strength Front Squat 5×5 @ 65% Note: Control your squat down and EXPLODE to top. Keep a strong rack … Continue reading →

Skill Reverse Hyper Extension 3×8 Note: Use stability ball on a bench KB Snatch Strength Bench Press 5×8 @ 70% Note: Control down and EXPLODE to top MetCon 1 Mile Run Rest 5 minutes then: 3 minutes to establish a 1RM Clean