Metcon menu

Just a little compilation of recent posted metcons to keep in mind...

Crossfit WOD 091114
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

CF Football 091112
As many rounds as possible in 15 minutes:
3 Power Snatches @ 75% of 1 RM
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20" box

CF Football 091016
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*use 85%+ of 1 RM for power cleans.

CF Unlimited 091112
Max rounds in 20 minutes of:
8 Push ups
8 Power Cleans(95#/65#)
8 Back Squats
8 Sit ups

CF One World 091101
Complete five rounds for time of:
200m run
15 sumo deadlift high pulls (M:75#/W:55#)
15 overhead squats (M:75#/W:55#)

Crossfit WOD 090821
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

CF Football 091115
21, 15, 9 reps of:
Hang Dumbbell Cleans 45 lbs
Burpees