Daily WODs

2/25/2018

MET. Performance Lab – CrossFit A: Strict Press (4 set x 3 reps @21×1 r:2:00) B: Metcon (No Measure) 15 min emom min 1 – 6-8 c2b min 2 – 5 ohs @ 115/75 min 3 – 8 thrusters @ 115/75 C: Metcon (No Measure) Coach Alicia core work

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Endurance 2/24/2018

MET. Performance Lab – Endurance Metcon (Time) 10 RFT Cal Row 15/12 10 RKBS 53/35 10 Goblet Squats 10 Burpees

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2/24/2018

MET. Performance Lab – CrossFit A: Metcon (Weight) A. Find a 2 rep squat clean in 10 mins (one bar) B: Metcon (AMRAP – Rounds and Reps) 20 min amrap 4 power clean @135/95 4 fs @135/95 4 burpee box jump and oversone person working at a time add 2 reps after each round partner […]

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2/23/2018

MET. Performance Lab – CrossFit A: Deadlift (5 sets x 3 reps @30×1 r:2:00) B: Metcon (4 Rounds for reps) 2 blocks 4 min amrap 200m row 8 t2b rest 2 4 min amrap 24 kbs 53/35 12 box jumps rest 2 C: Metcon (No Measure) 3 sets 10 db bicep curls 10 rolling tricep […]

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2/22/2018

MET. Performance Lab – CrossFit A: Front Squat (5 sets x 3 rep @21×1 r:2:00 ) Metcon (Weight) B1. glute hip bridge 5 reps @11×5 r:30 B2. side goblet lunge 6 per/leg x 3 sets C: Metcon (AMRAP – Rounds and Reps) 8 min amrap 3 new burpee standard over the bar 3 s2o 115/75 […]

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2/21/2018

MET. Performance Lab – CrossFit A: Power Snatch (4 set x 8 tng r:2:00) B: Metcon (Time) 50 wb 20/14 50 du 50 thrusters 45/35 50 du 50 cal row 50 du 50 thrusters 45/35 50 du 50 wb 20/14 C: Metcon (No Measure) 3 sets 20 banded situps 10 ring tuckups

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2/20/2018

MET. Performance Lab – CrossFit A: Clean and Jerk (5 sets x 2.2 rest 2:00 ) B: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups C: Metcon (No Measure) 1k easy row

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2/19/2018

MET. Performance Lab – CrossFit A: Bench Press (5 sets x 3 reps @22×2 r:2:00) B: Metcon (Time) 5 sets 20 wall ball rest 12 alt db snatch 50/35 rest 20 box jumps rest Rest as long as it took to complete each station, 20 wall takes 45 seconds, rest 45, etc C: Metcon (No […]

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2/18/2018

MET. Performance Lab – CrossFit A: Sumo Deadlift (4 sets x 5 reps @31×1 r:2:00) B: Metcon (AMRAP – Rounds and Reps) 20 min amrap 500m row/CSR (pending) 15 situps 15 HRPU 15 t2b C: Metcon (No Measure) Coach Alicia Core work

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Endurance 2/17/2018

MET. Performance Lab – Endurance Metcon (AMRAP – Rounds and Reps) 40 min amrap 500m row 20 box jumps 20 ring rows 20 burpees During every 5 minute window you must complete a dball carry d&b 100/50

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