FIRE 9/26/18
Metcon (2 Rounds for reps)
Every 3 mins for 5 rounds
Metcon (AMRAP – Reps)
12 min amrap
3 wall balls + 3 rkbs + 1 shuttle run
Add 3 reps of wall balls+kbs and 1 shuttle sprint each round
Add 3 reps of wall balls+kbs and 1 shuttle sprint each round
Goal is 15’s or 18’s
Crossfit 9/26/18
Deadlift (Weight)
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.
Metcon (Time)
For time
100 Wallballs (20/14)
*Every Minute on the Minute – 5 burpees
Goal – 6:00
Cap – 10:00
FIRE 9/25/18
Metcon (Calories)
Every 2 mins for 5 rounds
:30 bike fast + 30 yard bear crawl
Score is total cals
Score is total cals
Metcon (Time)
4 rounds for time
20/15 cal row
15 kb sumo high pulls
10 burpees over rower
15 kb sumo high pulls
10 burpees over rower
Crossfit 9/25/18
Metcon (Time)
Gymnastics and conditioning
3 Rounds For Time
75 Double Unders
25 Kipping Handstand Push-ups
75 Double Unders
25 Kipping Handstand Push-ups
Metcon (Time)
4 rounds for time
400 Meter Run
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)
15 Sumo Deadlift High Pulls (95/65)
9 Burpee Box Jump Overs (24/20)
Goal – 15:00
Cap – 21:00
FIRE 9/24/18
Metcon (4 Rounds for reps)
Every 4 mins x 4 rounds
500/400m row
Record all splits
Record all splits
Metcon (AMRAP – Rounds and Reps)
12 min amrap
5 pull ups
10 DB thrusters
200m run or row
10 DB thrusters
200m run or row
CrossFit 9/24/18
Back Squat (3 x 9 )
67-71-75%
Metcon (Time)
5 rounds
7 Bar Muscle-Ups
7 Clusters (135/95)
7 Clusters (135/95)
**sub 7 c2b/7 pushups*
Goal – 10:00
Cap – 15:0
FIRE 9/22/18
Metcon
Every 2 min for 5 rounds
1:00 mod bike
30 yard sled push
30 yard sled push
Metcon (AMRAP – Reps)
4 rounds
400/300m run
max thrusters until 2:30
Rest until 3:30
max thrusters until 2:30
Rest until 3:30
Score is total thrusters
Crossfit 9/22/18
Metcon (AMRAP – Reps)
0:00 – 10:00
1 Mile Run
Max Clean and Jerks (135/95)
1 Mile Run
Max Clean and Jerks (135/95)
Score is total C & J
10:00 – 13:00 – Rest
Metcon (AMRAP – Reps)
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80)
800 Meter Run
Max Power Snatch (115/80)
Score is total Snatches
20:00 – 23:00 – Rest
Metcon (AMRAP – Reps)
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)
400 Meter Run
Max Thrusters (95/65)
Score is total thrusters
Crossfit 9/21/18
Metcon (AMRAP – Reps)
10 min emom
Alternating On the Minute x 10 (5 Rounds)
Even Minutes – 5 Push Presses (from floor)
Odd Minutes – C2B pullups
Even Minutes – 5 Push Presses (from floor)
Odd Minutes – C2B pullups
**sub hardest version of pullups possible**
**push press as heavy as possible – unbroken*
Metcon (Time)
3 rounds for time
27/21 Calorie Row
21 Pull-ups
15 Burpee Box Jump Overs
21 Pull-ups
15 Burpee Box Jump Overs
Goal – 16:00
Cap – 22:00
FIRE 9/21/18
Metcon
10 min emom
7/5 ball lifts + 2/1 shuttle sprint (down and back = 1)
Take a round off if time > :40
Take a round off if time > :40
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal row
10 burpee step ups
30 yard box push
10 burpee step ups
30 yard box push
Record best and slowest round