FIRE 11/10/18
Metcon
4 rounds
Metcon (2 Rounds for reps)
Every 2:30 for 5 rounds
2 shuttle sprints
5 renegade rows with push up
10 front squats
5 renegade rows with push up
10 front squats
Record fastest and slowest rounds
Crossfit 11/10/11
Metcon (Time)
For time
30 Power Snatches (115/75)
1 Mile Run
1 Mile Run
Immediately Into…
30-20-10:
Kettlebell Swings (53/35)
Thrusters (75/55)
FIRE 11/9/18
Metcon
5 rounds
:30 bike fast
:30 bike easy
:30 plank hold
:30 hollow hold
1:00 rest
:30 bike easy
:30 plank hold
:30 hollow hold
1:00 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 ca; row
12 kbs
9 thrusters
12 kbs
9 thrusters
Crossfit 11/9/18
Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Metcon (3 Rounds for reps)
3 rounds
3 Minute Assault Bike
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 3 Minutes Between Rounds
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 3 Minutes Between Rounds
Score is total reps per round
New group on the bikes every 3 minutes. If more than 12 in class, half will do the workout first. Being that this is a 27 minute workout, will need to keep large classes moving.
FIRE 11/8/18
Metcon
4 rounds for quality
30 yard overhead carry (db/kb)
20 lunges with db/kb
10 db curls
20 lunges with db/kb
10 db curls
Metcon (3 Rounds for reps)
3 rounds
3:00 bike moderate (55-65rpm)
2:00 row mod/fast (25-30 s/m)
1:00 burpees
2:00 row mod/fast (25-30 s/m)
1:00 burpees
Rest 2 min between rounds
Score is totaal reps each round
Crossfit 11/8/18
Metcon (Weight)
Clean and jerk complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk
1 Squat Clean + 3 Front Squats + 1 Split Jerk
Metcon (AMRAP – Reps)
16 min emom (4 rounds)
Minute 1: 7 Wallballs (20/14) + 7 C2B
Minute 2: 15 Box Jumps (24/20)
Minute 3: 10 C&J (95/65)
Minute 4: 15/12 Calorie Row
Minute 2: 15 Box Jumps (24/20)
Minute 3: 10 C&J (95/65)
Minute 4: 15/12 Calorie Row
Score is total reps
So if you perform as it’s written your score would be 54/51
If you modify reps then add total reps completed
FIRE 11/7/18
Metcon
12 min emom
Odd = 5-10-15 yard shuttle sprint
Even = 30 DU or lateral plate jumps
Even = 30 DU or lateral plate jumps
Metcon (Time)
5 rounds for time
15/12 cal bike
12 t2b/hanging knee raises
12/10 HRPU
12 t2b/hanging knee raises
12/10 HRPU
Crossfit 11/7/18
Metcon (Weight)
Power Snatch Ladder
On the 0:00 – 10 Power Snatches (75/55)
On the 2:00 – 8 Power Snatches (95/65)
On the 4:00 – 6 Power Snatches (115/80)
On the 6:00 – 4 Power Snatches (135/95)
On the 8:00 – 2 Power Snatches (165/115)
On the 2:00 – 8 Power Snatches (95/65)
On the 4:00 – 6 Power Snatches (115/80)
On the 6:00 – 4 Power Snatches (135/95)
On the 8:00 – 2 Power Snatches (165/115)
Record Heaviest successful set
Metcon (Time)
7 rounds on the 3 min
400 Meter Run
12 Toes to Bar
Score is slowest round
12 Toes to Bar
Score is slowest round
FIRE 11/6/18
Metcon (AMRAP – Reps)
10 min emom
Odd = :30 max strict pull ups
Even = :30 max dips
Even = :30 max dips
Score is total reps
Metcon (AMRAP – Rounds and Reps)
15 min amrap
10 hang power cleans
10 burpees over bar
200m run, or 3 laps
10 burpees over bar
200m run, or 3 laps
Crossfit 11/6/18
Metcon
Accessory work
5 Min AMRAP
3 Strict Pull-Ups + 5 Dynamic Pushups
3 Strict Pull-Ups + 5 Dynamic Pushups
–rest 1 min–
5 Min AMRAP
5 Strict HSPU + 10 Hollow Rocks
Metcon (Time)
For time
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders
1:00 row mod
1:00 jog easy
1:00 rest