FIRE 9/11/19
Metcon (Calories)
10 min emom
Metcon (Time)
0:00-10:00
2k/1600m row
10:00-12:00-Rest
10:00-12:00-Rest
Metcon (AMRAP – Rounds and Reps)
12:00-22:00
10 min amrap
7 hang cleans
7 push press
200m run
7 hang cleans
7 push press
200m run
Crossfit 9/11/19
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 9/10/19
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Rounds and Reps)
15 min amrap
20 kbs
12/9 cal bike
20 step ups
12 pull ups (can be kipping, jumping or assisted)
12/9 cal bike
20 step ups
12 pull ups (can be kipping, jumping or assisted)
CrossFit 9/10/19
Metcon
3 sets for quality: not for time
5 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
10 Good Mornings (75/55)
:45 HS Hold
:15 Second Chin Over Pull-up Bar Hold
10 Good Mornings (75/55)
:45 HS Hold
Metcon (Time)
For time
2K Row
… Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
… Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats
FIRE 9/9/19
Metcon
16 min emom
Min1 = 15 banded hip bridges + 15 knees out
Min 2= :45 ski erg fast
Min 3 = 15 hollow rocks
Min 4 = 10 dB curl to press
Min 2= :45 ski erg fast
Min 3 = 15 hollow rocks
Min 4 = 10 dB curl to press
Metcon (Time)
For time
600/400m run
30 thrusters
600/400m run
30 burpees over bar
600/400m run
30 thrusters
30 thrusters
600/400m run
30 burpees over bar
600/400m run
30 thrusters
CrossFit 9/9/19
Metcon (Weight)
3 Front Squat
6 Back Squats
6 Back Squats
Barbell: 75% of 3-Rep Max Back Squat
Final week of Stamina Squats!!!
Front Squat (Weight)
Back Squat (Weight)
Metcon (Time)
For time
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)
FIRE 9/7/19
Metcon (4 Rounds for reps)
Every 4:00 x 4 rounds
1:00 bike + 400m run
Metcon (Time)
Every 3:00 x 5 rounds
2×30 empty sled or shuttle sprints
10 burpees + devils press
15 v-ups or sit ups
10 burpees + devils press
15 v-ups or sit ups
Score is slowest round
CrossFit 9/7/19
Metcon (Time)
For time in teams of 3
100/70 Calorie Row
100 Box Jump Overs (24"/20")
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24"/20")
100/70 Calorie Row
100 Box Jump Overs (24"/20")
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24"/20")
100/70 Calorie Row
35 min time cap
FIRE 9/6/19
Metcon (Calories)
5 rounds
:15 bike fast standing
:30 bike mod
:15 bike fast seated
:30 bike mod
:30 bike mod
:15 bike fast seated
:30 bike mod
Metcon (Time)
For time
1000/800m row buy in
Then 3 rounds of
200m run
10 hang cleans
10 front/goblet squats
10 push ups
Then 3 rounds of
200m run
10 hang cleans
10 front/goblet squats
10 push ups
CrossFit 9/6/19
Even = 3 wall climbs or :30 hs hold
Record total cals