FIRE 10/8/18
Metcon (Calories)
Every 2 min for 5 rounds
Metcon (Time)
3 rounds for time
20 push press
20 v-ups
400m run
20 v-ups
400m run
Try to go unbroken on first round of PP
CrossFit 10/8:18
Back Squat (3 x 9)
73-77-81%
Metcon (Time)
5 rounds for time
2 Rope Climbs
4 Squat Snatches (135/95)
8 Kipping Handstand Push-ups
4 Squat Snatches (135/95)
8 Kipping Handstand Push-ups
Crossfit 10/6/18
Metcon (Time)
For time with a partner
200m OH Plate Carry (both partners carry a plate)
50 Back Squat (partner holds handstand)
50 Push ups (partner holds plank)
50 Calorie Row (partner holds bar O/H)
50 Deadlift (partner holds hollow)
50 KB Swing (parther holds front rack)
200m Barbell Carry (partner carry….in line, NOT SIDE BY SIDE)
50 Back Squat (partner holds handstand)
50 Push ups (partner holds plank)
50 Calorie Row (partner holds bar O/H)
50 Deadlift (partner holds hollow)
50 KB Swing (parther holds front rack)
200m Barbell Carry (partner carry….in line, NOT SIDE BY SIDE)
Barbell Weight (135/95)
Carry the plates that you will load on your bar. For example, team of guys will carry 45# plates each, and then load them once they come in for the remaining part of the wod.
(carry barbell together)
FIRE 10/5/18
Metcon (Calories)
9:00 emom
:30 bike fast
Rotate between Row – Bike – Ski Erg
Rotate between Row – Bike – Ski Erg
Metcon (AMRAP – Rounds and Reps)
15:00 amrap
10 hrpu
15 ball slam/lifts
400/300m run or row
15 ball slam/lifts
400/300m run or row
Crossfit 10/5/18
Front Squat (Weight)
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%
2×3 @ 81%
2×2 @ 86%
Metcon (AMRAP – Rounds and Reps)
14 min amrap
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
FIRE 10/4/18
Metcon
4 rounds
:30 battle ropes
10 single arm db row
10 db lying tricep ext, 10 banded hip bridges
10 single arm db row
10 db lying tricep ext, 10 banded hip bridges
For quality, no score
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Rounds and Reps)
10:00 amrap
7 thrusters
7 pull ups
7 burpees
7 pull ups
7 burpees
Crossfit 10/4/18
Metcon (Weight)
Weighted pull up/dip
6 rounds
mixed grip, add weight if you can.
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
Immediately into
10 Rounds
7 Thrusters (75/55), 7 Pull-ups, 7 Burpees
Goal – 20:00
Cap – 30:00
FIRE 10/3/18
Metcon (2 Rounds for reps)
For cals
2:00 row fast for cals without looking at the screen – Record total cals
4 x 1:00 fast + :30 rest
Rest 1:00
2:00 fast without looking at the screen – Record total cals
4 x 1:00 fast + :30 rest
Rest 1:00
2:00 fast without looking at the screen – Record total cals
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 push press
10 T2B (strict knee raises)
250/200m run
10 T2B (strict knee raises)
250/200m run
Goal is 5 rounds
Run 1:00 indoors if it’s raining
Crossfit 10/3/18
Deadlift (Weight)
3×3 @ 84%
3×2 @ 88%
3×1 @ 92%
Rest as needed between sets.
3×2 @ 88%
3×1 @ 92%
Rest as needed between sets.
Metcon (AMRAP – Reps)
12 min amrap
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish
**Score total # of reps**
FIRE 10/2/18
Metcon (Calories)
5 rounds
1:00 bike moderate
:30 bike fast
Rest 1:30
:30 bike fast
Rest 1:30
Goal is to increase RPM’s 5-10 from mod to fast
Score is total cals
Metcon (Time)
Every 3:00 for 6/5 rounds
:30 cal row
10/8 db hang power clean
30 yard empty sled push
10/8 db hang power clean
30 yard empty sled push
Score is slowest round
Record total cals