FIRE 11/23/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon
10 min emom
5/3 burpees + 2 x 30 yard sprint
Metcon (5 Rounds for reps)
5 rounds :30 on :30 off
Rotating between:
Bike
Wall balls
Renegade rows with push up
Bike
Wall balls
Renegade rows with push up
Score is total reps each round
Crossfit 11/23/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon (Weight)
Squatting stamina
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
Front Squat (6×1)
Back Squat (6×3)
Metcon (AMRAP – Rounds and Reps)
15 min amrap
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
30 Wallballs (20/14)
15 Deadlifts (245/165)
FIRE 11/21/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon
16 min emom
Min 1 = :30 battle ropes
Min 2 = :30 hollow rocks
Min 3 = 30 yard plate push
Min 4 = :45 weighted wall sit
Min 2 = :30 hollow rocks
Min 3 = 30 yard plate push
Min 4 = :45 weighted wall sit
Metcon (Time)
5 rounds for time
3 lap run
10 kbs
10 strict hanging knee raises
10 kbs
10 strict hanging knee raises
Crossfit 11/21/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon (Weight)
Barbell cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%
Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
**Each 2:00 round, athlete will complete the complex 3 times without dropping the bar.
Metcon (Time)
5 rounds for time
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)
FIRE 11/20/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon
5 rounds
1:00 row fast
1:00 max DU (singles or plate jumps)
1:00 rest
1:00 max DU (singles or plate jumps)
1:00 rest
No measure
This is a great time to work on your Doubles!
Metcon (5 Rounds for reps)
Every 3:00 for 5 rounds
15/12 cal bike
12 hang power cleans
9 burpees over bar
Cap is 1:00 on bike
Practice good form on hang cleans
Time cap is 2:15
12 hang power cleans
9 burpees over bar
Cap is 1:00 on bike
Practice good form on hang cleans
Time cap is 2:15
Crossfit 11/20/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon (Weight)
Snatch complex
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch (At the hips)
1 Hang Power Snatch (Above knee)
1 Low Hang Power Snatch (Mid shin)
1 Snatch Pull
1 High Hang Power Snatch (At the hips)
1 Hang Power Snatch (Above knee)
1 Low Hang Power Snatch (Mid shin)
**Progressive weight
**15 minute clock
Metcon (5 Rounds for reps)
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)
**Stagger by 2 minutes
**If more than 8 in class, split so half do workout first
Score is time each round
FIRE 11/19/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon (5 Rounds for reps)
Bike
5 rounds
:30 moderate
:30 fast standing
:30 moderate
:30 fast
1:00 rest
:30 moderate
:30 fast standing
:30 moderate
:30 fast
1:00 rest
Mod RPM should be 10 lower than fast
Keep hips just off the seat for standing portion
Score is total cals per round
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal row
12 thrusters
9/6 pull ups
12 thrusters
9/6 pull ups
Thrusters should be light
Crossfit 11/19/18
We will be closed Thursday for Thanksgiving.
Friday we will have 9 and 10am classes only
Friday we will have 9 and 10am classes only
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts
Front Squat (6×3)
Back Squat (6×6)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
1000m Row
50 Thrusters, 45#
30 Pull-ups
FIRE 11/17/18
Metcon (Calories)
4 rounds
1:30 on
:30 rest
Alternting between:
cals on bike
amrap of 30 yard sled push +30 lumping jacks
:30 rest
Alternting between:
cals on bike
amrap of 30 yard sled push +30 lumping jacks
Metcon (Time)
Every 3 min for 5 rounds
1:00 row fast
20 OH walking lunges
15 tuck crunches
20 OH walking lunges
15 tuck crunches
Score is slowest round
Crossfit 11/17/18
Metcon (Time)
For time
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)