FIRE 8/4/18
Metcon
Metcon (Calories)
Every 3:00 for 5 rounds:
Bike 1:00 fast
Run 250/200m
Bike 1:00 fast
Run 250/200m
Crossfit 8/3/18
Metcon (Weight)
Power Clean + Front Squat + Push Jerk
Build to a heavy complex
Power Clean (Weight)
Front Squat (Weight)
Push Jerk (Weight)
Metcon (AMRAP – Rounds and Reps)
3 min amrap
Macho Man (135/95)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
3 min amrap
Macho Man (155/105)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
3 min amrap
Macho Man (185/135)
1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
FIRE 8/3/18
Metcon
4 rounds rotating on the minute
1 = :30 battle ropes
2 = :30 banded hip bridges
3 = 15 db curls
4 = :30 du’s or jumping jacks
2 = :30 banded hip bridges
3 = 15 db curls
4 = :30 du’s or jumping jacks
No score, for quality
Metcon (Time)
4 rounds for time
400m run
30 air squats
25 sit ups
20/15 push ups
10 pull ups
30 air squats
25 sit ups
20/15 push ups
10 pull ups
Scale to 2:00 min run and assisted pull ups
FIRE 8/2/18
Metcon
12 min emom
ODD = 15/12/9 cal bike
Even = 20 hollow rocks/v=ups
Even = 20 hollow rocks/v=ups
Metcon (AMRAP – Rounds and Reps)
15 min amrap
300/250/200 m row
30 yard sled push, moderate weight
100m overhead or farmers carry
30 yard sled push, moderate weight
100m overhead or farmers carry
1 round = 6 reps
1 for starting the movement and 1 for finishing the distance perscribed
Crossfit 8/2/18
Push-ups ( 100 pushups for time )
Metcon (AMRAP – Rounds and Reps)
25 min amrap
In teams of two:
30 meter box push (20 inch box)
100 Meter Plate Run (45/25)
200 Meter Run
30 meter box push (20 inch box)
100 Meter Plate Run (45/25)
200 Meter Run
Crossfit 8/1/18
Hang Snatch (1 rep heavy )
12 mins to build to a heavy hang squat snatch
Metcon (Time)
For time
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Goal – 18:00
Cap – 24:00
FIRE 8/1/18
Metcon (Time)
Every 2:00 for 10:00
250/200m run/sprint
Score is slowest run
FIRE 7/31/18
Metcon (Distance)
Row or run intervals
2 x 2:00 moderate
Then
2 x 1:00 mod + 1:00 fast
Then
3 x 1:00 fast
Then
2 x 1:00 mod + 1:00 fast
Then
3 x 1:00 fast
Rest 1 min between all intervals
Score is total distance
Metcon (Time)
Every 3:00 for 5 rounds
1:00 moderate run
30 yard box push
12/9 DB push press
30 yard box push
12/9 DB push press
Score fastest round
Crossfit 7/31/18
Metcon (AMRAP – Reps)
5 Rounds, New round every 2 minutes
35 Unbroken Double-Unders + M.E. Strict HSPU
Score total HSPU
Handstand Push-ups (Strict)
Record highest successful effort
Metcon (Time)
2 rounds for time
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (165/115)
40 Wallballs (20/14)
20 Bar-Facing Burpees
30 Deadlifts (165/115)
40 Wallballs (20/14)
Sub 15 pull ups + 15 push ups for muscle ups
Goal – 16:00
Cap – 22:00
Crossfit 7/30/18
Push Press (6 rep max)
10 mins to build to a 6 rep max
Metcon (Time)
3 rounds
800m run
30 air squats
30 alternating DB hang snatches 53/35
30 air squats
30 alternating DB hang snatches 53/35
Goal – 22:00
Cap – 30:00