FIRE
Metcon
Every 2:00 for 5 rounds
Metcon
Every 1:30 for 10 rounds
6/3 push
6/4 cal row
9/6 medball slams or medball cleans
6/4 cal row
9/6 medball slams or medball cleans
Crossfit 12/22/18
Crossfit 12/21/18
Metcon (AMRAP – Reps)
12 min alternating emom
Odd – C2B Pullups
Even – Dynamic Pushups
Even – Dynamic Pushups
Pick a number and stick with it. Score is lowest round
Metcon (Time)
For time
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
FIRE 12/21/18
Tabata Bike (Calories)
:20 work
:10 rest
:10 rest
Tabata Strict Press (AMRAP – Reps)
:20 work
:10 rest
:10 rest
Metcon (AMRAP – Reps)
12 min amrap
2-4-6-8-10-12……..
Cal row
Sit ups
Cal row
Sit ups
FIRE 12/20/18
Metcon (Calories)
16 min emom
Rotating each minute
Min 1 = :45 Ski Erg
Min 2 = :30 bench press with 3 second negative
Min 3 = 15 banded hip bridges with db
Min 4 = 30 yard OH carry
Min 1 = :45 Ski Erg
Min 2 = :30 bench press with 3 second negative
Min 3 = 15 banded hip bridges with db
Min 4 = 30 yard OH carry
Score is total cals on ski erk
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
8 single arm DB clean & jerk(4 unbroken each side)
10 squat jumps (can hold light medball to add intensity)
12/8 cal bike
10 squat jumps (can hold light medball to add intensity)
12/8 cal bike
Alternating rounds
Crossfit 12/20/18
Skill
15 min of skill work
Metcon (AMRAP – Reps)
7 min amrap with a partner
12/9 Cal Bike
10 KB Swing (70/53)
10 KB Swing (70/53)
–rest 3 min–
Metcon (AMRAP – Reps)
7 min amrap with a partner
15 Burpees
15 Thrusters (75/55)
15 Thrusters (75/55)
–rest 3 min–
Metcon (AMRAP – Reps)
7 min amrap with a partner
10 Bench (135/75)
10 medball cleans
10 medball cleans
Alternate rounds. Can start at different amraps depending on class size.
FIRE 12/19/18
Metcon (Calories)
5 rounds
:30 bike fast
:30 bike mod/easy standing
:30 bike fast
:30 bike easy
1:00 rest
:30 bike mod/easy standing
:30 bike fast
:30 bike easy
1:00 rest
Metcon (5 Rounds for reps)
Every 3 min for 5 rounds
4/3 lap run
12 kbs
14/10 wall balls
12 kbs
14/10 wall balls
Crossfit 12/19/18
Metcon (Weight)
Barbell Cycling
3 Rounds
10 Power Cleans
10 Front Squats
10 Push Jerks
10 Power Cleans
10 Front Squats
10 Push Jerks
Round 1: 165/115
Round 2: 135/95
Round 3: 115/75
Record your heaviest successful set
Metcon (Time)
3 rounds for time
10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
FIRE 12/18/18
Metcon
16 min emom
Odd = 5-10-15-20 yard shuttle sprint
Even = 30 yard plate push
Even = 30 yard plate push
Metcon (AMRAP – Rounds and Reps)
15 min amrap
21/15 cal bike
15 weighted v-ups
12 ring/bar rows
9 hang power cleans
15 weighted v-ups
12 ring/bar rows
9 hang power cleans
Crossfit 12/18/18
Metcon (Time)
3 sets
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit
24 Hip Extensions
Max Effort Parallete L-Sit
Rest 2 Minutes Between
The only time you are tracking and scoring is the L-sits
**GHR can be done on GHD machine or with partner holding feet
**Plates can be stacked in place of paralletes
**Boxes can be used as a more modified movement and different hand/shoulder placement
Metcon (AMRAP – Rounds and Reps)
15 min amrap
27/18 Calorie Row
21 Sit-ups
15 Pull-ups
9 Power Cleans (155/110)
21 Sit-ups
15 Pull-ups
9 Power Cleans (155/110)
30 yard heavy sled push