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 lift the weight until you have reached 5000 lb. Example, if you power clean 185 lbs, then you have to do 27 reps to equal 5000lbs.

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 join us, bring a friend, a family member or a loved one. We would love to see all of you there!!

M1-Metro Fitness

Skill

Handstand Walks

Power Cleans @ 75%

Strength

Back Squat

3-3-3-2-1

Note: Max Effort Day. Should be completing first set with 75% 1RM and ending with 95-100% of 1RM. Remember we are working of 90% of our totals.

MetCon

12 min AMRAP

12 Pull Ups

6 Right Hand DB Snatch (40/25#)

12 Toes 2 Bar

6 Left Hand DB Snatch (40/25#)

M2-Metro CrossFit

3 RFT

400m Run

10 Box Jumps

10 MB Clean

200m Row

10 Push Ups

10 Air Squats

Fun with KEGS!! Come help drink the ones at the party!!

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 to upcoming events at Metro CrossFit.

http://www.facebook.com/pages/Metro-CrossFit-Training-Center/161732260627028

M1-Metro Fitness

Skill

Ring Push Ups 3×10

L-Sits 3x max effort holds

Strength

REST

MetCon

For Time:

200 Double Unders

20 Burpees

20 SDHP (95/65#)

150 Double Unders

15 Box Jumps (24/20”)

15 Thrusters (95/65#)

100 Double Unders

10 HSPU

10 Front Squats (95/65#)

50 Double Unders

5 Muscle Ups

5 Power Snatch

M2-Metro CrossFit & Training Center

“Cindy”

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

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

400m Run

30 Ring Dips

M2-Metro CrossFit

5RFT

20m Bear Crawl

20 KB Swings

20 Thrusters

300m Row

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 have been following and M2 will have workouts specific to new athletes to CrossFit and will not have the skill or strength component. This week I will post both MetCons. After this week both locations will have the same programming.

M1-Metro Fitness Club

Skill

Upright Row 3×8

5×5 Perfect Kips or Kipping Pull Ups

Note: Focus this week…Pull ups!!

Strength

Deadlift 6×2 @ 90%

Note: Rest 1-2 minutes between sets

MetCon

3min AMRAP

2 Burpees

4 KB Swings (55/35#)

Rest 1 minute then:

3min AMRAP

2 HSPU

4 KB SDHP (55/35#)

Rest 1 minute then:

3min AMRAP

Double Unders

M2-Metro CrossFit & Training Center

20 min AMRAP

10 Pull ups

15 Ring Rows

20 AbMat Sit Ups

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 motion (no band). You will perform 5 perfect kipping motions per minute.

Strength

Cleans from block @ 75%

6×3

Note: Take time each rep to set up, pause and EXPLODE into the clean position. Hold the clean at the bottom of the squat position before you stand up to reset.

MetCon

3 RFT

30 Air Squat

20 AbMat Sit Ups

10 Push Ups

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 position. If needed, do some SMR before performing the front squat.

MetCon

4RFT

5 HSPU

10 Toes 2 Bar

300m Row

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