FIRE 8/19/19
Metcon (4 Rounds for reps)
Bike
Metcon (Time)
3 rounds for time
400m run or row
12 single arm db clean and press
21 goblet squats w/1 db
12 single arm db clean and press
21 goblet squats w/1 db
FIRE 8/16/19
Metcon
4 rounds for quality
8/arm half kneeling db press
8 strict t2b
10 leg curls on sliders
8 strict t2b
10 leg curls on sliders
Metcon (Time)
Every 3:00 x 5 rounds
12/9 cals on bike
9/6 each arm renegade rows
9 db goblet squats (can be done with 1 or 2 db)
9/6 each arm renegade rows
9 db goblet squats (can be done with 1 or 2 db)
Crossfit 8/16/19
Metcon (Weight)
Barbell cycling
10-Rep Touch & Go Power Clean
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)
Max Rounds of "The Chief" (135/95)
Rest 5 Minutes
*1 Round of "The Chief" is*
3 Power Cleans
6 Push-ups
9 Air Squats
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)
Max Rounds of "The Chief" (155/105)
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)
Max Rounds of "The Chief" (175/125)
FIRE 8/15/19
Romwod/Mobility
15 min skill work or mobility/romwod
31 Heroes – FIT (AMRAP – Rounds and Reps)
31:00 amrap with a partner
8 Thrusters (heavy)
6 rope lowers (each)
11 box jumps/steps
400m run with medball
8 Thrusters (heavy)
6 rope lowers (each)
11 box jumps/steps
400m run with medball
Crossfit 8/15/19
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Crossfit 8/14/19
Metcon (Calories)
Alternating On the Minute x 10 (5 Rounds)
Minute 1: 15yd Sled Push (heavy)
Minute 2: 30 Seconds Max Calorie Row
Minute 2: 30 Seconds Max Calorie Row
Metcon (AMRAP – Reps)
7 min amrap
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
On the Minute: 5 Deadlifts (225/155)
FIRE 8/14/19
Metcon (Weight)
12 min emom
Odd = 30 yard sled push heavy
Even = :30 bike fast
Even = :30 bike fast
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal row
12 wall balls
9 t2b
12 wall balls
9 t2b
FIRE 8/13/19
Crossfit 8/13/19
Metcon (Weight)
Accessory:
3 Supersets
3 Supersets
10 Dumbbell Bench Press
10 Dumbbell Rows
Rest 2 Minutes Between Sets.
10 Dumbbell Rows
Rest 2 Minutes Between Sets.
Metcon (Time)
4 rounds for time
400 Meter Run
20 Hang Clean & Jerks (115/85)
15 Chest to Bar Pull-ups
20 Hang Clean & Jerks (115/85)
15 Chest to Bar Pull-ups
FIRE 8/12/19
Metcon
Run
Every 3:00 x 5 rounds
200m mod
100m easy
100m fast
200m mod
100m easy
100m fast
Metcon (Time)
Every 3:00 x 5 rounds
1:00 bike
10 ball slams
10 burpees
10 ball slams
10 burpees
2:30 cap per round
:15 easy
:30 faster
:15 easy
:15 fastest
1:00 rest