FIRE 5/9/19
Metcon (3 Rounds for reps)
3 rounds
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
FIRE 5/8/19
Metcon (Calories)
15 min emom
Rotating stations on the minute:
:50 bike fast
:40 DU or singles
:30 plank or hollow hold
Metcon (AMRAP – Rounds and Reps)
16 min amrap
1k/800m row
then in remaining time, amrap of:
7 burpees
14 hang db snatch
30 yard heavy sled push
then in remaining time, amrap of:
7 burpees
14 hang db snatch
30 yard heavy sled push
Crossfit 5/8/19
Accessory
4 Sets (not for time but move with purpose)
6 Weighted Pull-Ups
12 Barbell Good Mornings
15 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.
6 Weighted Pull-Ups
12 Barbell Good Mornings
15 GHD Sit-Ups
Max Effort L-Sit
Rest 2:00 between efforts.
Metcon (Time)
For time
1,000 Meter Row
Directly into:
30 Hang DB Snatches, 15 Burpee Box Jump Overs
20 Hang DB Snatches, 10 Burpee Box Jump Overs
10 Hang DB Snatches, 5 Burpee Box Jump Overs
Directly into:
30 Hang DB Snatches, 15 Burpee Box Jump Overs
20 Hang DB Snatches, 10 Burpee Box Jump Overs
10 Hang DB Snatches, 5 Burpee Box Jump Overs
Dumbbell – 50/35
Box – 24"/20"
FIRE 5/7/19
Metcon (Time)
Every 1:30 x 7
14/12/10 cal row
:30 handstand hold or 3/2 wall walks
:30 handstand hold or 3/2 wall walks
Capped at 1:15 goal is to be off rower in :40-:45
Metcon (Time)
5 rounds for time
200m run
10 power cleans
5 strict press
10 power cleans
5 strict press
Crossfit 5/7/19
Strict Handstand Push-ups (AMRAP – Reps)
"On the 1:30" x 7 Rounds
15/12 Calorie Row
Time Remaining – Strict HSPU
Metcon (Time)
For time
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105
FIRE 5/6/19
Metcon (4 Rounds for reps)
Every 3:00 x 4 rounds
400m or 200m run
200m run (Time)
400m Run (Time)
Max Effort 400m Run
Metcon (Time)
Every 3:00 for 5 rounds
30 du or 2 x 30 yard sprint
15 wall balls
10 t2b / ktc / t2p
15 wall balls
10 t2b / ktc / t2p
Crossfit 5/6/19
Back Squat (Back Squat Waves)
Set #1 – 4 Reps – 80%
Set #2 – 2 Reps – 84%
Set #3 – 4 Reps – 80%
Set #4 – 2 Reps – 87%
Set #5 – 4 Reps – 80%
Set #6 – 2 Reps – 90%
Set #2 – 2 Reps – 84%
Set #3 – 4 Reps – 80%
Set #4 – 2 Reps – 87%
Set #5 – 4 Reps – 80%
Set #6 – 2 Reps – 90%
Metcon (Time)
4 rounds for time
30 Double Unders
15 Toes to Bar
30 Double Unders
7 Squat Snatches (135/95)
15 Toes to Bar
30 Double Unders
7 Squat Snatches (135/95)
FIRE 5/4/19
800m Run (Time)
Max Effort 800m Run
800m run moderate
Rest 2 mins
then 800m tt
Rest 2 mins
then 800m tt
Metcon (Time)
Every 1:30 x 10 rounds
3 burpees
6/4cal bike
9 kb swings into goblet squat
6/4cal bike
9 kb swings into goblet squat
1:15 cap
Crossfit 5/4/19
Metcon (Time)
For time
800 Meter Run
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees
9 Hang Power Cleans (185/125)
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees
FIRE 5/3/19
Metcon (Calories)
Every 2:00 for 5 rounds
:45 bike fast
Record total cals
Record total cals
Metcon (Time)
4 rounds for time
600/400m run
20 push press
20 v-ups or sit-ups
20 push press
20 v-ups or sit-ups
:30 row easy
1:00 row fast
:30 row easy
:30 row sprint
Rest 1:00