FIRE 7/5/18
Metcon (AMRAP – Reps)
12 min emom
7/4/18
1776 partner wod (Time)
In teams of 3 for time
Kettlebell Swings (53/35 lb)
Box Jumps (24/20)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (20/14)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
Box Jumps (24/20)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (20/14)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movemen
FIRE 7/3/18
1-Mile Run (Time)
Max Effort 1-Mile Run
400m run mod
400m run fast
Rest 2 min then 1 mile run
Compare time to 5/1
400m run fast
Rest 2 min then 1 mile run
Compare time to 5/1
Metcon (Calories)
4 rounds 1:30 on :30 off
Row fast and amrap of 10 ball lifts + 10 jumping split lunges
Score is total cals and completed rounds
Score is total cals and completed rounds
Metcon (AMRAP – Rounds and Reps)
total rounds and reps from 10 ball lifts and jumping split lunges
Crossfit 7/3/18
Front Squat (Weight)
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
Rest as needed between sets.
Metcon (Time)
21-15-9
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run
Kettlebell Swings (70/53)
400 Meter Run
FIRE 7/2/18
Metcon (Calories)
8 rounds
:45 row fast
:45 rest
Record total cals
:45 rest
Record total cals
Metcon (AMRAP – Rounds and Reps)
12 min amrap
8 Press
12 low box or plate jumps
30 yard light sled or box push
12 low box or plate jumps
30 yard light sled or box push
Crossfit 7/2/18
Deadlift (12 minutes to build to a heavy single)
Metcon (AMRAP – Rounds and Reps)
12 min amrap
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
9 Deadlifts (225/155)
30 Double Unders
FIRE 6/30/18
Metcon
Metcon (Weight)
12:00 Emom
Odd: 30 yard sled push heavy
Even: :45 Row moderate
Odd: 30 yard sled push heavy
Even: :45 Row moderate
Goal is to maintain consistent cals on rower while gaining recovery. Score is the weight you add to the sled.
Metcon
Metcon (AMRAP – Rounds and Reps)
16:00 Amrap of
12 power cleans
10 Bar Facing Burpees
8 T2B
2:00 recovery run/jog/walk
12 power cleans
10 Bar Facing Burpees
8 T2B
2:00 recovery run/jog/walk
Crossfit 6/30/18
FIRE 6/29/18
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Can sub power cleans for Sumo High Pull
Box jumps are step ups can be performed
Box jumps are step ups can be performed
Metcon
3 rounds after workout
20 banded hip bridges
15 ghd sit ups
10 tricep pull downs with red or white bands
15 ghd sit ups
10 tricep pull downs with red or white bands
For quality, no score
Crossfit 6/28/18
Metcon (AMRAP – Reps)
Every 2:00 x 6 rounds
75 D/U
Max Kipping Handstand Push-ups Until the 1:20 mark….rest 0:40
Max Kipping Handstand Push-ups Until the 1:20 mark….rest 0:40
Score total HSPU. Note each round score in comments
Fight Club (AMRAP – Reps)
3 rounds for total reps
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
Even – :30 max abmat sit ups