FIRE 7/11/18
Metcon (Calories)
8 min emom
Metcon (Time)
4 Rounds
400m run
20 wall balls
10 pull ups or ring rows
20 wall balls
10 pull ups or ring rows
Crossfit 7/11/18
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
Crossfit 7/10/18
Front Squat (Build to a heavy single )
Metcon (5 Rounds for reps)
5 rounds
1 Minute – Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute – Double Unders
1 Minute – Calorie Assault Bike
1 Minute – Rest
Score is total reps from all movements
1 Minute – Double Unders
1 Minute – Calorie Assault Bike
1 Minute – Rest
Score is total reps from all movements
FIRE 7/10/18
Metcon (Calories)
5 rounds
1:00 row mod
:30 easy
:30 sprint
1 min rest
Score is total cals per round
:30 easy
:30 sprint
1 min rest
Score is total cals per round
Metcon (Calories)
15 min rotating emom
Min 1 = Bike
Mon2 = Sumo high pulls with KB
Min 3 = 10/7 renegade rows with push up
Min 4 = Rest
Mon2 = Sumo high pulls with KB
Min 3 = 10/7 renegade rows with push up
Min 4 = Rest
Score is bike cals
Crossfit 7/9/18
Handstand Push-ups (Max effort strict )
We will be baselining a few different squats this week. These are true 1RM efforts. Go big!
Metcon (Time)
For time
30 Snatches (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)
30 Clean and Jerks (95/65)
30 Thrusters (95/65)
FIRE 7/9/18
Metcon (Time)
Every 1:30 for 8 rounds
5 burpees + 100m sprint
Score is slowest round
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal row
12 hang cleans
9 push press
12 hang cleans
9 push press
Crossfit
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
FIRE 7/7/18
Metcon
Metcon (Calories)
5 Rounds of
:30 bike mod
:30 bike fast
:30 run mod
:30 run fast
1:00 rest
:30 bike mod
:30 bike fast
:30 run mod
:30 run fast
1:00 rest
Metcon
Metcon (2 Rounds for reps)
Every 2:00 for 12:00
2 shuttle sprints
10 wall balls
12 tuck crunches
2 shuttle sprints
10 wall balls
12 tuck crunches
Record your fastest and slowest rounds
Crossfit 7/6/18
Squat Snatch (12 mins to build to a heavy single )
Metcon (Time)
For time
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
FIRE 7/6/18
Metcon (Calories)
4 rounds
1:00 bike fast
1:00 run easy
1:00 rest
1:00 run easy
1:00 rest
Record total cals
Metcon (AMRAP – Rounds and Reps)
15 min amrap
250/200m run
10 single DB hang clean and jerk
8 burpees over DB
10 single DB hang clean and jerk
8 burpees over DB
:40 rest
Score is totalcals