Crossfit 10/25/18
Metcon (AMRAP – Reps)
12 min emom
Metcon (2 Rounds for reps)
Every 5 mins for 5 rounds
12/9 Calorie Row
6 Burpees Over Rower
12 Shuttle Sprints (10 yd)
6 Burpees Over Rower
12/9 Calorie Row
6 Burpees Over Rower
12 Shuttle Sprints (10 yd)
6 Burpees Over Rower
12/9 Calorie Row
Record slowest and fastest round
FIRE 10/25/18
Metcon
4 rounds
15 yard plate push
15 yard arms only pull
15 DB bench press
15 banded hip bridges
15 yard arms only pull
15 DB bench press
15 banded hip bridges
Not for time. Try to find max weight on sled and bench
Metcon (AMRAP – Rounds and Reps)
15 min amrap
20/15 cal row
15 ball slams
15 sit ups
15 ball slams
15 sit ups
FIRE 10/24/18
Metcon
Rowing
At 0:00 500m row
At 4:00 400m row
At 7:00 300m row
At 10:00 200m row
At 12:00 100m row
At 4:00 400m row
At 7:00 300m row
At 10:00 200m row
At 12:00 100m row
Try to increase pace at each interval
Metcon (AMRAP – Rounds and Reps)
12 min amrap
200m run
15 KBS
10 burpees
15 KBS
10 burpees
Crossfit 10/24/18
Split Jerk (1RM)
12 min to build to a 1rm
**Does not need to be a PR!**
Metcon (AMRAP – Reps)
5 min amrap
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (155/110)
12 Lateral Barbell Burpees
Directly Into…
12 Deadlifts (155/110)
12 Lateral Barbell Burpees
Rest 5 Minutes
Score will be total reps for all amraps
Metcon (AMRAP – Reps)
5 min amrap
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Directly Into…
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5 Minutes
Metcon (AMRAP – Reps)
5 min amrap
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
Directly Into…
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
**Stagger every 2:30**
FIRE 10/23/18
Metcon (Calories)
5 rounds
:30 bike moderate
:30 bike fast
:30 easy jog around bball court
:30 rest
:30 bike fast
:30 easy jog around bball court
:30 rest
Score is cals
Metcon (2 Rounds for reps)
Every 3 min for 5 rounds
9/6 pull ups
12 wall balls
15/12 cal row
12 wall balls
15/12 cal row
Record slowest and fastest rounds
Crossfit 10/23/18
Metcon (AMRAP – Reps)
5 min amrap
10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round
Metcon (Time)
21-18-15-12-9
Wallballs (20/14)
Pull-Ups
Calorie Row
–200 Meter Run after each round–
Pull-Ups
Calorie Row
–200 Meter Run after each round–
FIRE 10/22/18
Metcon
Circuit
4 rounds
:30 curl and press
:30 plate jumps with squat
:30 MTN climbers with sliders
Rotate on the minute
Metcon (2 Rounds for reps)
Every 5 min for 4 rounds
12/9 cal row
6 burpees over rower
12/9 cal bike
6 burpees over rower
12/9 cal row
6 burpees over rower
12/9 cal bike
6 burpees over rower
12/9 cal row
Scale back on the cals If more rest is needed
Score is slowest and fastest rounds
CrossFit 10/22/18
Back Squat (Weight)
Build to a heavy set of 12
Metcon (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Ring Dips
Push-ups
**No assisted dips on rings..modified is dips on a box
**Sub strict DB press for HSPU
Crossfit 10/20/18
FIRE 10/20/18
Even – Dynamic Pushups