FIRE 8/10/18
Metcon
Run
Metcon (Time)
4 rounds for time
15/12 cal row
20 OH lunges (25/15# plate)
15 t2b or knees to chest
200m run
20 OH lunges (25/15# plate)
15 t2b or knees to chest
200m run
**Sub v-ups if grip / hanging is an issue**
FIRE 8/9/18
Metcon (Calories)
Bike
3 x :
:45 fast
:45 walk/jog
:30 walk/rest
:45 fast
:45 walk/jog
:30 walk/rest
Rest 1:00
3 x :
:20 sprint
:30 walk/jog
Score is total cals
RPM’s should increase as time decreases
Metcon (AMRAP – Reps)
Every 3 mins for 5 rounds
400m run (2:00 cap)
Plus max pull ups
(strict/kipping/assisted until 2:30)
Score is total pull ups
**Sub 400m row**
Plus max pull ups
(strict/kipping/assisted until 2:30)
Score is total pull ups
**Sub 400m row**
Crossfit 8/9/18
Bench Press (5 x 5)
Linear / Heavy as possible
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
400m Run
Max Rep Pull-ups
STRICT PULL UPS!
Once you drop, start your next round
Once you drop, start your next round
FIRE 8/8/18
Metcon
4 rounds
10 DB curls
10 lying db tri ext.
20 yard lateral band walk
10 squats with band
10 lying db tri ext.
20 yard lateral band walk
10 squats with band
No score, for quality
Metcon (AMRAP – Reps)
4 rounds of 3 min amrap
15/12 cal row
15/12 burpees
max rep wall balls
15/12 burpees
max rep wall balls
Rest 2 mins between rounds
Score is total wall balls
Goal is 15-20+ wall balls
Crossfit 8/8/18
Metcon (AMRAP – Reps)
12 min emom
Odd – C2B
Even – Dynamic Pushups
Even – Dynamic Pushups
Metcon (AMRAP – Reps)
3 min amrap
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
Score is total squats
rest 3 minutes
Metcon (AMRAP – Reps)
3 min amrap
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
Score is total squats
rest 3 minutes
Metcon (AMRAP – Reps)
3 min amrap
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
Score is total squats
rest 3 minutes
Metcon (AMRAP – Reps)
3 min amrap
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
Score is total squats
FIRE 8/7/18
Metcon (Calories)
4 rounds
2:00 bike
2:00 rest
2:00 rest
Maintain RPM’s and push
Score is total cals
Metcon (AMRAP – Rounds and Reps)
15:00 amrap
400/300m run
15 low box or plate jumps
10 hang power clean
DB or BB
15 low box or plate jumps
10 hang power clean
DB or BB
Crossfit 8/7/18
Power Clean (10 rep max)
12 min to build to a 10 rep touch n go
Metcon (Time)
For time
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)
Goal – 22:00
Cap – 30:00
FIRE 8/6/18
Metcon
10:00 emom
Odd = 5 push ups + 2 shuttle sprints
Even = 20 mountain climbers with sliders (sub no sliders)
Even = 20 mountain climbers with sliders (sub no sliders)
Metcon (AMRAP – Reps)
10:00 min amrap
Bike + keb swings
3/3
6/6
9/9
12/12
etc…..
3/3
6/6
9/9
12/12
etc…..
Crossfit 8/6/18
Power Snatch (1×1)
12 mins to build to a heavy single
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
5:00 Goal
8:00 cap
8:00 cap
Crossfit 8/4/18
Metcon (Time)
4 rounds for time
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats
1:00 rest
2 x 400m (2 min) fast with 1:00 rest
4 x 250m (1 min) fast
1:00 min rest between
No score
**Focus on breathing and pacing**