The Premier CrossFit Facility on The East End!

May 22, 2015

05/23/2015


Metoac CrossFit – Group CrossFit

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Warm-up

30/30 Row (No Measure)

8x

Weightlifting

The CrossFit Total (Total Weight)

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

May 21, 2015

05/22/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

1000m Row

~then~

3rds

15 Deadlift 95/65

15 Pull ups

Weightlifting

Metcon (AMRAP – Reps)

In teams:

6 rds 30/30

-Tire Flip

-Box Jump/step up on tire

Metcon

Metcon (Time)

For time:

3 rds

25 Abmat Situps

25 KBS 54/35

25 Ring Dips

May 19, 2015

05/20/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

3 rds

Work up to Heavy Hang Power Snatch

20x Hand Release Push Ups

:30′s sec Hard Row

Weightlifting

Metcon (AMRAP – Reps)

Tabata Deadlift

@85%

8rds

Metcon

Metcon (Time)

As many reps as possible in 15 minutes:

50 Pistols

40 KBS 54/35

30 Pull ups

20 calories

10 Wall climbs

May 18, 2015

05/19/2015

Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy Strict Press Single

10x BB Thrusters

1 Lap

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

1x Bear Complex 135/95

1rd Cindy

May 17, 2015

05/18/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

Tabata 12rds

-Banded/ BB Good Morings

-Burpees

-Dynamic Wall Drill

Weightlifting

Metcon (AMRAP – Reps)

Tabata 8rds

Stones

Metcon

Metcon (8 Rounds for time)

Each round for time:

300′ Sprint

rest :30′s

May 14, 2015

05/15/2015

Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

3 rds

300m Row

10 Step up @BB 12″ box

10 Push Press @BB

Weightlifting

Metcon (Weight)

Work up to a Heavy TNG Thruster

15 Minutes as many sets as you need

Metcon

Metcon (Time)

For time:

2 rds

800m Run

20 Ring Dips

40 Wallballs 20/14

May 13, 2015

05/14/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

15 Min AMRAP

10 Hip Extensions

50′ Inch worm push up

50′ Bear Crawl

Metcon

Metcon (Time)

For time:

1k Row

25 Power Cleans 135/95

50 Toes to bar

400m Run

50 Knees to elbow

25 Power Snatch 95/65

1k Row

May 12, 2015

05/13/2015

Metoac CrossFit – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 rds

Work up to Heavy 3 TNG Snatch

10 BB Thrusters

1 Lap Around Building -first 25′ do walking lunges

Weightlifting

Metcon (AMRAP – Reps)

Tabata Deadlift

@75%

8rds

Metcon

Metcon (Time)

For time:

100 Abmat situps

80 Air squats

60 Push ups

40 Pull ups

20 Calories

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