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Saturday 090713

Everyone’s favorite! Wall balls and burpees for Saturday! MetCon 3 rounds for time: 30 Wallballs, 30 Burpees

Friday 090613 – Nicole

We’re wrapping up a great week of work in the gym with pull ups. Today we’ll be doing the WOD “Nicole.” It’s a 20 minute AMRAP of a 400 meter run and pull ups. The idea is that every time you have to drop from the bar, you run 400 meters. It’s a test onREAD MORE

Thursday 090513

Strength Hang Clean (from thigh) 2-2-2-2 MetCon 5 Rounds for time: 10 Hang Power Cleans (135/83) 10 Toes to Bar

Wednesday 090413

Strength REST MetCon For time: 1000M Row 150 Air Squats 100 Step ups (20/20) 75 Push ups 50 KB Swings (53/35)

Tuesday 090313

Strength 1RM Press MetCon 5 Rounds of 3 minute AMRAP: 10 Power Snatch (115/73) 30 Sit-ups Max Double Unders *1 Minute rest in between rounds. Start each AMRAP with snatches followed by situps. The rest of the round is getting as many DU as possible. Score is DU.

Monday 090213 – Elizabeth

Happy Labor Day! We’re offering one class at Metro CrossFit at 9:30 a.m. and then giving our coaches the rest of the day off! All classes at Metro Fitness Club are cancelled but all are welcome to attend the 9:30 at M2. We’ll be doing the benchmark WOD Elizabeth. Make sure to keep record ofREAD MORE

Sunday 090113

Happy first day of September! Hope your team won on Saturday (Go Dawgs) and that you’re enjoying Labor Day weekend. Normal Sunday class schedule is on at Metro Fitness Club with CrossFit at 9 a.m. and 12:30 p.m. and deep stretch yoga at 1:30 p.m. MetCon For time: Run 400m 20 HSPU 30 Med-ball CleansREAD MORE

Saturday 083113 – Tabata Time

What is tabata? Tabata-style workouts are a form of high intensity interval training where you work a certain movement or exercise at max effort for 20 seconds with a 10 second rest for a period of four minutes. What are the benefits of tabata training? When you work short bursts of all-out effort you areREAD MORE

Friday 083013

Strength OHS 3-3-3-3-3 MetCon Place two sets of cones 25 feet apart on the turf then 4 rounds of: For 4 minutes 25 foot over head plate walking lunge (35/15) 10 push ups 25 foot walking lunge 10 push ups 10 burpees AMRepsAP of box jumps with remaining time *Rest 60 sec between rounds. Score isREAD MORE

Thursday 082913

Strength Hang Snatch (from thigh) 1-1-1-1-1 MetCon 5 Rounds for time: 15 “2-for-1” Wallballs 4 Hang Snatch (125/73)  

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