FIRE 9/24/20
FIRE 9/18/20
FIRE 9/15/20
Metcon (Weight)
3 Rounds / heavy as possible
Metcon (8 Rounds for reps)
On the 4:00 x 8 Rounds
20/15 Cal Row
200m Run
Goal – 2:00 / round
Cap – 3:00 / round
If capped, scale row by 5 cals
200m Run
Goal – 2:00 / round
Cap – 3:00 / round
If capped, scale row by 5 cals
FIRE 9/14/20
Metcon (AMRAP – Rounds and Reps)
Part 1
0:00 – 4:00
AMRAP
30 Singles
5 Strict Press
AMRAP
30 Singles
5 Strict Press
Metcon (AMRAP – Reps)
Part 2
4:00 – 12:00
AMRAP
5 Pushpress
10 Ring Rows
AMRAP
5 Pushpress
10 Ring Rows
Metcon (Time)
Part 3
12:00 until completion
50 pushups
50 pushups
Metcon (Time)
4 rounds for time
25 Wallballs
25 Deadlifts
25 Push Press
200m Run
25 Deadlifts
25 Push Press
200m Run
FIRE 9/12/20
Metcon (Time)
For time
800m Run
25 russian kb swing
400m Run
50 DB Thrusters
400m Run
25 russian kb swing
800m Run
25 russian kb swing
400m Run
50 DB Thrusters
400m Run
25 russian kb swing
800m Run
FIRE 9/11/20
9/11 Tribute WOD (Time)
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
**Athletes may start with Row and end with Run, or start with Run and end with Row.
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
**Athletes may start with Row and end with Run, or start with Run and end with Row.
Goal – 24:00
Cap – **finish**
FIRE 9/10/20
Metcon (AMRAP – Rounds and Reps)
7 min amrap
10 Ring Rows
10 Dips from a box
10 Step-ups
10 Dips from a box
10 Step-ups
Metcon (Time)
3 rounds for time
12 Knee Raises (or toes-to-post)
12 KB Swing
12 Cal row
12 KB Swing
12 Cal row
FIRE 9/9/20
Metcon (Time)
4 rounds for time and quality
10 Sit-ups
10 Toes-to-post
10 Hollow-rocks
10 Toes-to-post
10 Hollow-rocks
Metcon (Time)
For time
400m Run
15 Burpees
400m Run
10 Burpees
400m Run
5 Burpees
200m Run
5 Hang Cleans
200m Run
10 Hang Cleans
200m Run
15 Hang Cleans
15 Burpees
400m Run
10 Burpees
400m Run
5 Burpees
200m Run
5 Hang Cleans
200m Run
10 Hang Cleans
200m Run
15 Hang Cleans
Fire 9/8/20
FIRE 3/16/20
Metcon (Calories)
Row 10 mins for cals
Every 2:00 perform 5 burpees over rower + 2 x 40 yard sprints
Metcon (AMRAP – Reps)
12 Min Alt Emom
Min 1 – Hang Cleans
Min 2 – Step-ups
Min 3 – Front Squats
Min 4 – Toes to post
Min 2 – Step-ups
Min 3 – Front Squats
Min 4 – Toes to post
**Score total reps**
50m Right Arm Waiters Carry
50m Left Arm Waiters Carry
–rest 2:00 between sets–