Saturday 051813
CrossFit, Strength & Conditioning, WOD
Skill
Athlete Challenge – Who can do the throw the highest wall ball?
MetCon
For Time:
1 Mile Run
50 Burpee Box Jumps
1 Mile Run
Friday 051713
CrossFit, Strength & Conditioning, WODToday’s WOD includes rope climbs. If this is not a skill you have mastered…do NOT avoid this workout! We have amazing coaches here at Metro who can help simplify this seemingly impossible task. I witnessed Coach Steve Sellers teach someone to rope climb and get them up the rope in under 10 minutes. You can catch him coaching the 6 a.m. and 7 a.m. classes at Metro Fitness Club on Friday.
Metro Fitness Club CrossFit’s Clarke Brown
Skill
1 Mile Run or 2000m Row
Strength
OMEM 7 Minutes Push Press @65%
45 Seconds On
15 Seconds Off (rest)
MetCon
Buy In: 1000m Row
- THEN -
2 Rounds
3 Rope Climbs
30 Wall Balls (20/14)
Thursday 051613
CrossFit, Gymnastics, RFT, Strength & Conditioning, WOD
Congratulations to Kat Haggerty who RX’d her first WOD ever on Wednesday! Great job on the push ups and toes to bar, Kat!
Strength
OHS
3-3-2-2-1-1
20 minutes to establish 1RM
MetCon
5 Rounds for Time
6 Hang Power Cleans (135/80)
8 HSPU
200 Meter Run