Workout of the Day 09-13-19

CrossFit Conditioning / Competitor:
 30 Minutes, Every 2 minutes Complete:

  1. Run 200 Meters + 5 Hang Power Snatch 95/65, 135/95
  2. Row 200 Meters + 15 Sit-Ups / GHD Sit-Ups
  3. 0.3 Bike + 10 Dual DB/KB Hang Power Clean 40/30, 1.5/1

by mike metzger

Workout of the Day 09-12-19

CrossFit Conditioning / Competitor:
 30 Wall Balls 14/10, 20/14
25 Kettlebell Swings 1.5/1, 2/1.5
20 Wall Balls
15 Kettlebell Swings
10 Wall Balls

Rest 5 Minutes

30 Kettlebell Swings
25 Wall Balls
20 Kettlebell Swings
15 Wall Balls
10 Kettlebell Swings

by mike metzger

Workout of the Day 09-11-19

9/11 Hero Workout

Run 2 Miles
23 Muscle-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996 Meter Row

Two mile run in Honor of Firefighter Stephen Siller, who ran with over 70lbs of gear through the Brooklyn battery tunnel while off duty to make his way to the towers, the tunnel is approx. 2 miles. Twenty three Muscle-Ups for the fallen NYPD Officers. Three hundred forty three Air Squats for the fallen FDNY Firefighters. Thirty seven Deadlifts for each of the fallen PAPD Officers. 2,996 Meter Row, in memory of the Two thousand, nine hundred ninety-six lives lost that day lost that day. Partition the middle as needed.

by mike metzger

Workout of the Day 09-10-19

Strength:
Front Squat 3 x 5 @ 2220

CrossFit Conditioning / Competitor:
 15 Minutes, As Many Rounds as Possible
15 Box Jumps 24/20, 30/24
15 Goblet Squats 1.5/1 / Dual Kettlebell Thrusters 1/.75
15 Ring Rows / Pull-Ups

by mike metzger

Workout of the Day 09-09-19

Strength:
Push Pres 3 x 5 20X1

CrossFit Conditioning / Competitor:
Partner WOD
20 Dips (Ring or Box) / Ring Muscle-Up
40 Toes to Rings / 60 Toes to Bar
60 Calorie Bike / 90 Calorie Bike
40 Toes to Rings / 60 Toes to Bar
20 Dips / Ring Muscle-Up
*Partition as desired

by mike metzger

Workout of the Day 09-08-19

Strength 1:
3 x 11 Chin-Up
Same Loading / Bands as Last Week

Strength 2:
4 Sets
10 Rear Foot Elevated Split Squats 2020
10 Barbell Pendlay Row

CrossFit Conditioning / Competitor:
10 Minutes as Many Rounds as Possible
20/30 Box Jump (Overs) 24/20, 30,24
20/30 Calorie Row

by mike metzger

Workout of the Day 09-07-19

CrossFit Conditioning:
 Conditioning Dork
6 Rounds
100 Jump Rope
12 Kettlebell Swings 1/.75
10 Sprawls / Burpees
12 Kettlebell Swings

CrossFit Competitor:
 Dork
6 Rounds
60 Double-Unders
30 Kettlebell Swings 1.5/1
15 Burpees

by mike metzger

Workout of the Day 09-06-19

CrossFit Conditioning:
 30 Minutes, Every Minute on the Minute

  1. 150/125 Meter Row
  2. 50 Meter Bear Crawl
  3. 10/8 Calorie Bike
  4. :20 - :30 Hanging Knee Tuck
  5. 100 Meter Run

CrossFit Competitor:
 30 Minutes, Every Minute on the Minute

  1. 200/150 Meter Row
  2. 15 Meter Handstand Walk
  3. 12/10 Calorie Bike
  4. :30 L-Sit
  5. 100 Meter Run

by mike metzger

Workout of the Day 09-05-19

CrossFit Conditioning:
 2 Times, Rest 3:00 between then repeat
3 Minutes as Many Rounds as Possible:
7 Thrusters 75/55#
7 Jumping Pull Ups

Rest 6 minutes

2 Times, Rest 3:00 Between then repeat
3 Minutes as Many Rounds as Possible
7 Deadlift 155/105#
7 Push-Up

CrossFit Competitor:
 2 Times, Rest 3:00 between then repeat
3 Minutes as Many Rounds as Possible
12-9-6
Thrusters 95/65#
Pull Ups

Rest 6 minutes

2 Times, Rest 3:00 Between then repeat
3 Minutes as Many Rounds as Possible
12-9-6
Deadlift 225/155#
Handstand Push-Up

by mike metzger

Workout of the Day 09-04-19

Strength / Skill:
 Every :90 x 8 Rounds
1 Clean DL
1 5 second negative to Low Hang
1 Low Hang Power Clean
1 Power Clean

CrossFit Conditioning / Competitor:
 8 Minutes
Minute 1. 15 Dumbbell Hang Clean and Jerks 30/20, 50/35
Minute 2. 15 Sprawls or Burpees As Fast as Possible

by mike metzger