Wods and News - MettaBox: CrossFit Droitwich

Wods and News


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COMP
WoD
For Time:
100 Double Unders
30 Dumbbell Snatches (30/22)
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Toes to Bar
100 Double Unders
30/21 Calorie Row
100 Double Unders
30 Dumbbell Snatches (30/22)

PERFORMANCE
“WoD” 
For Time:
60 Double Unders
30 Dumbbell Snatches (22/15)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (22/15)

FITNESS
WoD 
For Time:
90 Single Unders
30 Dumbbell Snatches (15/10)
90 Single Unders
30/21 Calorie Row
90 Single Unders
20 Toes to Bar
90 Single Unders
30/21 Calorie Row
90 Single Unders
30 Dumbbell Snatches (15/10)

Box Brief

**Dates for your Diary**

Friday 28 December 2018, 7pm – Bowling

**Christmas & New Years Opening Hours**

Saturday 22nd December – Christmas Team Workout 11:30-1pm

Christmas Eve – Closed

Christmas Day – Closed

Boxing Day      – Closed

Thursday 27th December – Classes as normal

Friday 28th December – Morning & 5pm class as normal

New Years Eve – Closed

New Years Day – Closed

Wednesday 2nd January 2019 – Back to normal

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OPEN
In pairs:
You go I go

AMRAP 36
–Minutes 1-12
9 Squat Cleans (80/50)
9 Pull Ups
9 Push Ups
— Minutes 12-24
6 Squat Cleans (90/60)
6 Strict Pull Ups
6 Air Squats
— Minutes 24-36
3 Squat Cleans (100/70)
3 Bar Muscle Ups
3 Push Ups

PERFORMANCE
In pairs:
You go I go

AMRAP 36
–Minutes 1-12
9 Squat Cleans (60/40)
9 Pull Ups
9 Push Ups
— Minutes 12-24
6 Squat Cleans (80/50)
6 Strict Pull Ups
6 Air Squats
— Minutes 24-36
3 Squat Cleans (90/60)
3 Strict C2B
3 Push Ups

FITNESS
In pairs:
You go I go

AMRAP 36
–Minutes 1-12
9 Squat Cleans (30/25)
9 Ring Rows
9 Push Ups
— Minutes 12-24
6 Squat Cleans (40/30)
6 Banded Pull Ups
6 Air Squats
— Minutes 24-36
3 Squat Cleans (60/40)
3 Strict Pull Ups
3 Push Ups

Box Brief

**Dates for your Diary**

 Saturday 01 December 2018 – MettaBox Christmas Party    

Saturday 22 December, 11:30-1pm – Christmas Team Workout

Friday 28 December 2018, 7pm – Bowling

**Christmas & New Years Opening Hours**

Saturday 22nd December – Christmas Team Workout 11:30-1pm

Christmas Eve – Closed

Christmas Day – Closed

Boxing Day      – Closed

Thursday 27th December – Classes as normal

Friday 28th December – Morning & 5pm class as normal

New Years Eve – Closed

New Years Day – Closed

Wednesday 2nd January 2019 – Back to normal

 

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OPEN & PERFORMANCE
“Bring a friend Friday”
AMRAP 20:
10 Wallballs (12/9)
10 Power Snatches (35/25)
10 Box Jumps (24/20)
10 Push Presses (35/25)
14 Calorie Row

FITNESS
“Bring a friend Friday”
AMRAP 20:
20 Wallballs (9/6)
20 Power Snatches (25/15)
20 Box Jumps (24/20)
20 Push Presses (25/15)
20/14 Calorie Row

FRIENDS
“Bring a friend Friday”
AMRAP 10-20:
20 Air Squats
20 Dumbbell Snatches (15/10)
20 Box Jumps (20/12)
20 Box Push Ups
20/14 Calorie Row

Box Brief

**Dates for your Diary**

Saturday 22 December, 11:30-1pm – Christmas Team Workout

Friday 28 December 2018, 7pm – Bowling

**Christmas & New Years Opening Hours**

Saturday 22nd December – Christmas Team Workout 11:30-1pm

Christmas Eve – Closed

Christmas Day – Closed

Boxing Day      – Closed

Thursday 27th December – Classes as normal

Friday 28th December – Morning & 5pm class as normal

New Years Eve – Closed

New Years Day – Closed

Wednesday 2nd January 2019 – Back to normal

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OPEN & PERFORMANCE
“WoD”
6 Rounds:
100 Meter Wall Ball Run (12/9)
100 Meter Run
12 Burpees
100 Meter Farmers Carry (24’s/16’s)

FITNESS
“WoD”
6 Rounds:
100 Meter Wall Ball Run (9/6)
100 Meter Run
12 Burpees
100 Meter Farmers Carry (16’s/10’s)

Box Brief

**Dates for your Diary**

Saturday 22 December, 11:30-1pm – Christmas Team Workout

Friday 28 December 2018, 7pm – Bowling

**Christmas & New Years Opening Hours**

Saturday 22nd December – Christmas Team Workout 11:30-1pm

Christmas Eve – Closed

Christmas Day – Closed

Boxing Day      – Closed

Thursday 27th December – Classes as normal

Friday 28th December – Morning & 5pm class as normal

New Years Eve – Closed

New Years Day – Closed

Wednesday 2nd January 2019 – Back to normal

- No Comments - Click to get involved

OPEN & PERFORMANCE
“WoD”
Teams of 3
AMRAP 7:
50 Bench Press (60/40)
50 Bench Press (70/45)
AMRAP Bench Press (80/50)

Rest 3 Minutes

AMRAP 7:
50 Hang Power Cleans (50/35)
50 Hang Power Cleans (60/40)
AMRAP Hang Power Cleans (70/45)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (80/60)
50 Deadlifts (100/70)
AMRAP Deadlifts (125/85)

FITNESS
“WoD”
Teams of 3
AMRAP 7:
50 Bench Press (40/30)
50 Bench Press (50/35)
AMRAP Bench Press (60/40)

Rest 3 Minutes

AMRAP 7:
50 Hang Power Cleans (30/25)
50 Hang Power Cleans (40/30)
AMRAP Hang Power Cleans (50/35)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (60/40)
50 Deadlifts (80/60)
AMRAP Deadlifts (100/70)

Box Brief

**Dates for your Diary**

Saturday 22 December, 11:30-1pm – Christmas Team Workout

Friday 28 December 2018, 7pm – Bowling

**Christmas & New Years Opening Hours**

Saturday 22nd December – Christmas Team Workout 11:30-1pm

Christmas Eve – Closed

Christmas Day – Closed

Boxing Day      – Closed

Thursday 27th December – Classes as normal

Friday 28th December – Morning & 5pm class as normal

New Years Eve – Closed

New Years Day – Closed

Wednesday 2nd January 2019 – Back to normal

- No Comments - Click to get involved

OPEN & PERFORMANCE
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (50/35)
30 Double Unders
15 Toes to Bar

FITNESS
“Criss Cross”
AMRAP 15:
45 Single Unders
15 Power Cleans (35/25)
45 Single Unders
15 Toes to Bar

Box Brief

**Dates for your Diary**

Saturday 22 December, 11:30-1pm – Christmas Team Workout

Friday 28 December 2018, 7pm – Bowling

**Christmas & New Years Opening Hours**

Saturday 22nd December – Christmas Team Workout 11:30-1pm

Christmas Eve – Closed

Christmas Day – Closed

Boxing Day      – Closed

Thursday 27th December – Classes as normal

Friday 28th December – Morning & 5pm class as normal

New Years Eve – Closed

New Years Day – Closed

Wednesday 2nd January 2019 – Back to normal

- No Comments - Click to get involved
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