FIRE 11/5/18
Metcon (Calories)
10 min emom
Metcon (2 Rounds for reps)
Every 3 min x 5 rounds
15/12 cal row
10 medball cleans
15 sit ups
10 medball cleans
15 sit ups
If not done by 2:15 lower cals
Score fastest and slowest rounds
Crossfit 11/5/18
Metcon (Weight)
12 min emom
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)
Metcon (Time)
5 rounds for time
20/14 Calorie Row
10 Power Clean and Jerks (115/80)
10 Power Clean and Jerks (115/80)
FIRE 11/3/18
Metcon (Calories)
Bike
3 rounds
1:00 moderate
:30 standing fast
:30 easy
:30 fast
Rest 1:00
1:00 moderate
:30 standing fast
:30 easy
:30 fast
Rest 1:00
Try to keep your best RPM possible while standing
Metcon (AMRAP – Rounds and Reps)
12 min amrap with a partner
5 pull ups
7 burpees
30 yard heavy sled push
7 burpees
30 yard heavy sled push
Alternating rounds with partner
Crossfit 11/3/18
Metcon (Time)
For time
60 Double Unders, then:
18-15-12
Hand-release Push-ups
Pull-ups
60 Double Unders, then:
15-12-9
T2B
Front Squats (135/95)
60 Double Unders, then:
12-9-6
G2O (135/95)
Box Jumps (30/24)
60 Double Unders
18-15-12
Hand-release Push-ups
Pull-ups
60 Double Unders, then:
15-12-9
T2B
Front Squats (135/95)
60 Double Unders, then:
12-9-6
G2O (135/95)
Box Jumps (30/24)
60 Double Unders
FIRE 11/2/18
Metcon (Calories)
Every 3 min for 5 rounds
1:00 bike fast
15 yard plate push
15 yard sled pull (backwards)
15 yard plate push
15 yard sled pull (backwards)
Scale plate push to a box
Use straps or rope to pull sleds
Score is total cals
Metcon
10 min emom
2/1 shuttle run + 10/7 wall balls
Crossfit 11/2/18
Deadlift (Weight)
Build to heavy set of 6, 4, and 2
Record heaviest successful lift
Metcon (AMRAP – Reps)
7 min amrap
Wallballs (20/14)
On the Minute: 7 Deadlifts (225/155)
On the Minute: 7 Deadlifts (225/155)
**Score total wallballs**
FIRE 11/1/18
Metcon
Every :15 x 32 (15 each)
Odd: 3 push ups
Even: 3 ring / bar rows
Then
5 rounds
15/10 banded hip bridges + 15/10 banded knees out
Even: 3 ring / bar rows
Then
5 rounds
15/10 banded hip bridges + 15/10 banded knees out
Metcon (2 Rounds for reps)
Ever 4 min x 4 rounds
30 sit ups
20/15 cal row
10 DB strict press
Record fastest and slowest rounds
20/15 cal row
10 DB strict press
Record fastest and slowest rounds
FIRE 11/1/18
Metcon
Every :15 x 32 (15 each)
Odd: 3 push ups
Even: 3 ring / bar rows
Then
5 rounds
15/10 banded hip bridges + 15/10 banded knees out
Even: 3 ring / bar rows
Then
5 rounds
15/10 banded hip bridges + 15/10 banded knees out
Metcon (2 Rounds for reps)
Ever 4 min x 4 rounds
30 sit ups
20/15 cal row
10 DB strict press
Record fastest and slowest rounds
20/15 cal row
10 DB strict press
Record fastest and slowest rounds
Crossfit 11/1/18
Metcon (Time)
3 rounds for time
1,000 Meter Row
10 Bar Muscle-ups
21 Burpee Box Jump Overs (24/20)
10 Bar Muscle-ups
21 Burpee Box Jump Overs (24/20)
Crossfit 10/31/18
Metcon (Weight)
Tempo Overhead Squat
Moderate Set of 2
5 Second Down, 2 Second Pause.
5 Second Down, 2 Second Pause.
Metcon (Time)
For time
50/35 Calorie Bike
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)
35 Lateral Barbell Burpees
50 Overhead Squats (115/80)
**New group starts every 4:00**
Goal – 10:00
Cap – 14:00
Score is total cals