FIRE 9/5/19
Metcon (Time)
Row
Metcon (AMRAP – Reps)
20 min emom
A=:30 battle ropes
B= 20 dB lunges
C= 15/12 burpees
D= 10 dB curls
B= 20 dB lunges
C= 15/12 burpees
D= 10 dB curls
CrossFit 9/5/19
Snatch Balance (5 mins to build to a moderate set of 3)
Squat Snatch (On the min x 5 )
5 touch n go squat snatches
Metcon (Time)
For time
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
… Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
… Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row
FIRE 9/4/19
Metcon (5 Rounds for reps)
Bike
5 Rounds
:40 mod
:20 fast
1:00 rest
Score is total cals
:40 mod
:20 fast
1:00 rest
Score is total cals
Metcon (2 Rounds for reps)
Every 5:00 x 5 rounds
400m/2:00 run
12/9 cal row
15 k2e/v-ups
12/9 cal row
15 k2e/v-ups
Crossfit 9/4/19
Metcon (AMRAP – Reps)
Gymnastic Conditioning
5 Rounds, Not for Time:
300 Meter Row + max unbroken strict pullups
300 Meter Row + max unbroken strict pullups
**Score pullups
Metcon (Time)
On the 5:00 x 5 Rounds
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
12/9 Calorie Assault Bike
15 Toes to Bar
***Send fastest first – stagger by 1:00 – get off bike if person behind you catches you***
***Score slowest round***
Crossfit 9/3/19
Metcon (Weight)
Stamina Squats
Alternating On the Minute x 12 (6 Rounds)
3 Front Squat
6 Back Squats
3 Front Squat
6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
Front Squat (6 x 3)
Back Squat (6 x 6)
Metcon (Time)
For time
21-18-15-12-9
Kettlebell Swings (53/35)
Thrusters (75/55)
Kettlebell Swings (53/35)
Thrusters (75/55)
FIRE
Metcon (AMRAP – Reps)
12 min emom
Odd = Heavy sled push
Even = :30 max strict pull ups or chin over bar hold
Even = :30 max strict pull ups or chin over bar hold
Metcon (Time)
21-15-9
Kettlebell swings
Thrusters
400m run or row after each round
Thrusters
400m run or row after each round
Crossfit 9/2/19
Metcon (AMRAP – Rounds and Reps)
30 min amrap with a partner
76 oh walking lunges
76 slamball over the shoulder
76 medball sit ups over box
76 Wall balls 20/14
76 burpees
76 russian twists with slam ball
76 box jumps 24/20
76 KB Swings 53/35#
76 Thrusters 95/65#
400m run with partner
76 slamball over the shoulder
76 medball sit ups over box
76 Wall balls 20/14
76 burpees
76 russian twists with slam ball
76 box jumps 24/20
76 KB Swings 53/35#
76 Thrusters 95/65#
400m run with partner
Crossfit 8/31/19
Garrett (Time)
3 rounds:
75 Air Squats
25 Ring Handstand Push-ups
25 L Pull-ups
In honor of Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, WV was killed in Herat Province, Afghanistan on August 4, 2008.
75 Air Squats
25 Ring Handstand Push-ups
25 L Pull-ups
In honor of Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, WV was killed in Herat Province, Afghanistan on August 4, 2008.
FIRE 8/31/19
Metcon
Run
400m mod
100m fast
100m easy
Rest 1:00
200m mod
200m fast
200m mod
Rest 1:00
600m fast
100m fast
100m easy
Rest 1:00
200m mod
200m fast
200m mod
Rest 1:00
600m fast
Metcon (Time)
Every 3:00 x 5
200/250m row
15 yard plate push
10 plate ground to oh
15 yard plate push
10 plate ground to oh
FIRE 8/30/19
Metcon (Time)
10 rounds for time
5 pull ups
10 push ups
15 air squats
10 push ups
15 air squats
Metcon
5 rounds for quality
:30 battle ropes
:30 rest
:30 jumping split lunges (sub bike)
:30 rest
:30 hollow rock or tuck crunch
:30 rest
:30 rest
:30 jumping split lunges (sub bike)
:30 rest
:30 hollow rock or tuck crunch
:30 rest
500/400m fast