Metro Fitness Club

Friday’s WOD 24 Feb 12

Jack — Mon, 20 Feb 2012 19:27:32 +0000

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Thursday’s WOD 23 Feb 12

Jack — Fri, 17 Feb 2012 18:29:30 +0000

CrossFit OPEN WOD – TBD

Wednesday’s WOD 22 Feb 12

Jack — Fri, 17 Feb 2012 18:26:41 +0000

10 Burpees
15 Jumping alternating lunges
20 Double-unders

x 8

Tuesday’s WOD 21 Feb 12

Jack — Wed, 15 Feb 2012 22:07:37 +0000

Shoulder Press 5-4-3-2-1

Then:

1-Mile Run

50 Thrusters (45#/35)

50 GHD situps (or 100 abmat situps)

Monday’s WOD 20 Feb 12

Jack — Wed, 15 Feb 2012 22:05:08 +0000

3 Power Snatches (95#/65#)
6 Over-the-Bar Burpees
9 Roll Outs
12 Push Press
x6

Sunday’s WOD 19 Feb 12

Jack — Mon, 13 Feb 2012 11:49:25 +0000

15 deadlifts (185/125)

15 toes to bar

Saturday’s WOD 18 Feb 12

Jack — Sat, 11 Feb 2012 15:09:46 +0000

20 min AMRAP

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

Friday’s WOD 17 Feb 12

Jack — Sat, 11 Feb 2012 15:08:46 +0000

“Lynne”

Body weight bench press – max reps

Pullups – max reps

Score total reps

Thursday’s WOD 16 Feb 12

Jack — Sat, 11 Feb 2012 15:05:28 +0000

Weighted pullups 5-3-1

Then:

20 wallballs (20/14)

10 burpees

x 5

Wednesday’s WOD 15 Feb 12

Jack — Sat, 11 Feb 2012 15:05:01 +0000

75% of Body Weight – Front Squat 5-5-5-5

Then:

4 min AMRAP of 10 air squats, 20 abmat situps. 1 min rest

4 min AMRAP of 20 pushpress (75/45), 10 box jumps (24/20), 1 min rest

4 min AMRAP of 10 thrusters, 20 lateral jumps over bar