Emily Metzloff, Author at Bull City CrossFit

Blast Off

Author: Emily Metzloff On: May 01, 2024 Categories: Blog No Comments

Thursday Part 1: Sumo Deadlifts Every 2:00 minutes, 5 Sets Set 1: 7 Reps Set 2: 6 Reps Set 3: 5 Reps Set 4: 4 Reps Set 5: 3 Reps Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE Part 2: Blast...

Mount Doom

Author: Emily Metzloff On: Apr 30, 2024 Categories: Blog No Comments

Wednesday Mount Doom For Time: 10-20-30-20-10 Toe to Bar 5-10-15-10-5 Power Snatches -into- 50/40 Calorie Row L1: 135/95 L2: 10-15-20-15-10 Toe to Bar, 95/65 L3: 10-15-20-15-10 Kipping Knee Raises, Hang Power Snatch (75/55)

The Balrog

Author: Emily Metzloff On: Apr 29, 2024 Categories: Blog No Comments

Tuesday Part 1: 10:00 minutes Handstand Hold Progressions Then: Accumulated Time in Freestanding Handstand Hold L2: Wall Facing Handstand Hold L3: Box Pike Handstand Hold “The Balrog” 4 Rounds, For Reps: 3:00 AMRAP 4-5-6-7 Wall Walks 50 Double...

The Air Fryer

Author: Emily Metzloff On: Apr 28, 2024 Categories: Blog No Comments

Monday The Air Fryer 30:00 minute EMOM min 1: 3 Front Squats* min 2: 13/10 Calorie Bike Erg min 3: 5 Bench Press min 4: 13/10 Calorie Ski Erg min 5: Rest Front Squats will be from the floor, 3 second Pause on 3rd Rep Loads: Starting @ 70% of 1RM for both...

Corset

Author: Emily Metzloff On: Apr 27, 2024 Categories: Blog No Comments

Sunday 4 Sets 3:00 minute AMRAP: Buy-In: 8 Strict Pull-Ups Then: 2 Sets 8 Dual Dumbbell Hang Clean and Jerk (50/35) 8 V-Ups Then: Cash-Out: -Max Forearm Plank Hold 3:00 minute Rest between sets L2: Pull-Ups, 35/25, tuck-ups L3: Ring Rows, 30/20lb, 8 Abmat...

Saturday Partner WOD

Author: Emily Metzloff On: Apr 26, 2024 Categories: Blog No Comments

Saturday Manion 7 Rounds for Time, With a Partner 400m Run 29 Back Squats (135/95) Time Domain: 20:00-25:00 minutes Time Cap: 35:00 minutes Longevity: 200m Run, 29 Goblet Squats (44/26)

Fortitude

Author: Emily Metzloff On: Apr 25, 2024 Categories: Blog No Comments

Friday Fortitude 30:00 minute EMOM Minute 1: 15/12 Calorie Row Minute 2: 15 Burpees Score = Rounds Best possible score = 30 Rounds If you take a round off then score is 29/30 L2: 12/9 Calorie Row, 12 Burpees L3: 40 second Max Cal Row, 40 second Max Burpees

Honda

Author: Emily Metzloff On: Apr 24, 2024 Categories: Blog No Comments

Thursday Part 1: Weightlifting Every 90 seconds, 6 Sets 1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead Part 2: Honda 15 Strict Handstand Push-Ups 45 Power Cleans (95/65) 15 Strict Handstand Push-Ups Rest 3:00 minutes 15 Box Jumps 30/24”...

Wednesday

Author: Emily Metzloff On: Apr 23, 2024 Categories: Blog No Comments

Wednesday Part 1: Strength + Stability 12:00 minute EMOM minute 1: 5 Pause Back Squats (2sec) @ 7 RPE minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing (53/35) minute 3: Rest Part 2: Frenzy 3 Rounds for Time 42 Wall Balls (20/14) 21 Toe...

Popeye

Author: Emily Metzloff On: Apr 22, 2024 Categories: Blog No Comments

Tuesday Part 1: Popeye 15:00 minute EMOM: For Completion Minute 1: 15-12-9-6-3 Deadlifts Minute 2: 10/8 Strict Pull-Ups Minute 3: 75 Double Unders Barbell Loads: 50%-55%-65%-70%-75% Score: Loads L2: 10/8 Banded Strict Pull-Ups, 50 doubles or 45 sec of...