FIRE 6/25/19
Metcon (3 Rounds for reps)
Rowing
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Crossfit 6/24/19
Back Squat (1 X 3)
15 minutes to build to 3rm
Metcon (Time)
3 rounds for time
75 Double-Unders
50 Air Squats
25/18 Calorie Row
50 Air Squats
25/18 Calorie Row
FIRE 6/24/19
Metcon (AMRAP – Reps)
Every :15 x 32
Alternating between:
3 push ups
3 ring or bar rows
If you stick to the rep scheme for all rounds your score would be 6, scale as needed to keep good form.
Metcon (Time)
4 rounds for time
400m run
40 air squats
(sub 2:00 bike)
40 air squats
(sub 2:00 bike)
CORE
4 rounds for quality
:20 over/ unders
:20 crunches
:20 flutter kicks
:20 over/ unders
:20 crunches
:20 flutter kicks
100 rest
Crossfit 6/22/19
Metcon (Time)
In Teams of 3, with a 30:00 Time Cap
800m Slamball Run (50/30)
75 Box Jumps (24"/20")
50 Power Clean and Jerks (155/105)
15 Rope Climbs (15′)
50 Power Clean and Jerks (155/105)
75 Box Jumps (24"/20")
800m Slamball Run (50/30)
75 Box Jumps (24"/20")
50 Power Clean and Jerks (155/105)
15 Rope Climbs (15′)
50 Power Clean and Jerks (155/105)
75 Box Jumps (24"/20")
800m Slamball Run (50/30)
**Run together,partition other reps as needed**
FIRE 6/22/19
Metcon
5 rounds
15 yard sled push
200m run
15 yard sled pull
200m run
15 yard sled pull
Metcon (Time)
Every 3:00 x 5 rounds
1:00 bike fast
5/arm hang db clean and jerk
15 yard oh walking lunge with db
5/arm hang db clean and jerk
15 yard oh walking lunge with db
FIRE 6/21/19
Metcon (Calories)
12 min emom
Min 1 = Ski erg fast
Min 2 = :30 banded lateral steps
Min 3 = :30 battle ropes
Min 2 = :30 banded lateral steps
Min 3 = :30 battle ropes
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal bike
9 hang power cleans
6 bar facing burpees
9 hang power cleans
6 bar facing burpees
Crossfit 6/21/19
Power Snatch (On the 1:30 x 7 Set)
1 Snatch Pull
1 Low Hang Power Snatch
1 Low Hang Power Snatch
Metcon (Time)
On the 4:00 x 5 rounds
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
**Score slowest round**
FIRE 6/20/19
Metcon
10 min emom
Odd= 7/5 ball slams + 2 shuttle sprints
Even = 7/5 push ups + 30 yard bear crawl
Even = 7/5 push ups + 30 yard bear crawl
Metcon (Time)
Every 3:00 x 5 rounds
15/12 cal row
12 push press
12 ghd sit ups
12 push press
12 ghd sit ups
CrossFit 6/20/19
Skill
Romwod/Mobility
Metcon (Time)
On the 0:00
2k row
Metcon (Time)
On the 10:00
75 D/U
15 HSPU
50 D/U
15 HSPU
25 D/U
15 HSPU
15 HSPU
50 D/U
15 HSPU
25 D/U
15 HSPU
CrossFit 6/19/19
Thruster (On the 2:00 x 6 Sets)
3 Thrusters
**Build from 65%
**Take barbell from ground
**Build from 65%
**Take barbell from ground
Metcon (Time)
For time
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)
1:00 mod + :30 easy
:45 fast + :30 easy
:30 faster + :30 easy
:15 fastest + 1:00 rest