FIRE 9/15/18
Metcon (Time)
4000/3200 row with partner
switch every 500/400m
switch every 500/400m
Metcon (Time)
5 rounds with a partner
Crossfit 9/14/18
Metcon (Weight)
Alternating on the min x 10
Even Minutes – 3-Position Squat Clean
Odd Minutes – 2 Push Jerks + 1 Split Jerk
Odd Minutes – 2 Push Jerks + 1 Split Jerk
**3 positions – High Hang, Hang (just above knee), Floor**
Squat Clean (Weight)
Push Jerk (Weight)
Split Jerk (Weight)
FIRE 9/14/18
Metcon
10 min emom
Odd = :30 bike fast
Even = 3 wall climbs or :30 HS hold
Practice HS hold and hollow position
Even = 3 wall climbs or :30 HS hold
Practice HS hold and hollow position
Metcon (Time)
3 rounds for time
500m row + 400m run
Rest 3:00
Sub 800m bike if you can’t run
Rest 3:00
Sub 800m bike if you can’t run
FIRE 9/13/18
Metcon
Every 2 mins for 5 rounds
40 jump rope + 30 yard sled push (mod wesight)
Practice Doubles if possible!
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250m run
15 sit ups
10 DB hang cleans
Choose weight that is tough to stay unbroken
15 sit ups
10 DB hang cleans
Choose weight that is tough to stay unbroken
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250m run
15 sit ups
10 DB hang cleans
Choose weight that is tough to stay unbroken
15 sit ups
10 DB hang cleans
Choose weight that is tough to stay unbroken
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250m run
15 sit ups
10 DB hang cleans
Choose weight that is tough to stay unbroken
15 sit ups
10 DB hang cleans
Choose weight that is tough to stay unbroken
CrossFit 9/13/18
Metcon (AMRAP – Reps)
12 min EMOM
Odd – Bar MU (sub hardest version of pull ups)
Even – Dynamic Push-ups
Even – Dynamic Push-ups
**Score is your LOWEST round total (bar mu + pushups). For example, in my lowest round, I get 5 bar mu and 5 dynamic pushups, my score is 10**
**Goal is to be consistent. Sets are unbroken. If you drop from bar or stop moving on pushups, you’re done for that round**
Metcon (AMRAP – Rounds and Reps)
20 min amrap
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row
Goal – 2+
CrossFit 9/12/18
Deadlift (7 x 3 )
Tempo Deadlift
Regular pull off ground, 5 second negative.
*After each set, complete :45 sec HS Hold
Metcon (Time)
For time
200 Meter Run, 21 Deadlifts (225/155)
200 Meter Run, 18 Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Handstand Push-ups
200 Meter Run, 18 Handstand Push-ups
200 Meter Run, 15 Deadlifts (225/155)
200 Meter Run, 12 Handstand Push-ups
200 Meter Run, 9 Deadlifts (225/155)
200 Meter Run, 6 Handstand Push-ups
Goal – 12:00
Cap – 18:00
FIRE 9/12/18
Metcon (2 Rounds for reps)
Every 2 min for 5 rounds
15/12/9 cal bike
Record fastest and slowest round
Record fastest and slowest round
Metcon (AMRAP – Rounds and Reps)
20 min amrap
20/15 cal row
20/15 push ups
20 t2b/knee raises
20 wall balls
20/15 push ups
20 t2b/knee raises
20 wall balls
CrossFit 9/11/18
9/11 Tribute WOD (Time)
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
**Athletes may start with Row and end with Run, or start with Run and end with Row.
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
**Athletes may start with Row and end with Run, or start with Run and end with Row.
Goal – 24:00
Cap – **finish**
FIRE 9/11/18
Metcon
16 min emom
Rotating between:
Min 1 = 15 banded hip bridge + 10 band adduction
Min 2 = :45 Ski Erg fast
Min 3 = 8 DB step ups each leg
Min 4 = 10 band curls + 10 band tricept ext.
Min 1 = 15 banded hip bridge + 10 band adduction
Min 2 = :45 Ski Erg fast
Min 3 = 8 DB step ups each leg
Min 4 = 10 band curls + 10 band tricept ext.
Metcon (Time)
Every 3:00 for 5 rounds
200m run
15 rkbs
10 push press
Can use bar or db on PP
15 rkbs
10 push press
Can use bar or db on PP
Score is slowest round
FIRE 9/10/18
1-Mile Run (Time)
Max Effort 1-Mile Run
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
9/6 cal bike
9 pull ups
12 thrusters