FIRE 6/18/18
Metcon (AMRAP – Reps)
12:00 emom
Metcon (Calories)
4 rounds
1:30 on :30 rest
Alternating between
A = row fast
B = 15 v-up sit ups + 10 renegade rows (5 per arm)
Alternating between
A = row fast
B = 15 v-up sit ups + 10 renegade rows (5 per arm)
FIRE 6/16/18
Metcon
Metcon
SPRINTS!
12:00 EMOM
Odd: 5 Up-Downs + 2 Shuttle sprints
Even: :20 Mountain Climbers or :30 rounded plank hold
12:00 EMOM
Odd: 5 Up-Downs + 2 Shuttle sprints
Even: :20 Mountain Climbers or :30 rounded plank hold
-Shuttle sprints are figure 8 around obstacles
-Mtn climbers are on sliders
-If planking, tuck hips under (anterior) + contract abs
-Mtn climbers are on sliders
-If planking, tuck hips under (anterior) + contract abs
Metcon
Metcon (5 Rounds for reps)
Every 3:00 for 5 rounds:
15/12 cal bike
12 push press
9 T2B or Knee raises
15/12 cal bike
12 push press
9 T2B or Knee raises
Crossfit 6/16/18
Metcon (Time)
For time with a partner
800m med ball carry with partner
Split work equally
100 Wall Balls
50 med ball sit ups
10 sync burpees
100 med ball slams
50 med ball hollow rocks
10 sync burpees
100 med ball chest passes
50 med ball sit ups
10 sync burpees
100 med ball push jerk
50 med ball hollow rocks
800m run with med ball (together)
Split work equally
100 Wall Balls
50 med ball sit ups
10 sync burpees
100 med ball slams
50 med ball hollow rocks
10 sync burpees
100 med ball chest passes
50 med ball sit ups
10 sync burpees
100 med ball push jerk
50 med ball hollow rocks
800m run with med ball (together)
Crossfit 6/15/18
Paused Front Squat (5 x 2)
Three Second Pause in Bottom. Build steadily to a Heavy Set of 2
Score is your heaviest set of 2 successfully lifted
Score is your heaviest set of 2 successfully lifted
Metcon (Calories)
5 min amrap
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Rest 5 Minutes
Metcon (Calories)
5 min amrap
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row
FIRE 6/15/18
Metcon (AMRAP – Reps)
Every 3:00 for 5 rounds
1:00 bike moderate
1:00 max DU’s/singles
1:00 rest
1:00 max DU’s/singles
1:00 rest
Score is total singles/doubles
Metcon (Time)
Every 4:00 for 4 rounds
20/15 cal row fast
15 kbs
15/10 push ups
15 kbs
15/10 push ups
Score is slowest round
Crosfit 6/14/18
Metcon
3 sets
Max Effort Bodyweight Bench Press
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.
-No rest after bench….hit the floor and start doing pushups. Don’t take TOO much time after the push-ups. I know it says rest as needed but 10 minutes is too much. We have a 15 minute cap for this piece. Record total # of bench as a score and # of pushups as a separate score.
Bench Press (Weight)
Push-ups (Max reps)
Metcon (Time)
4 rounds for time
400 Meter Run
4 Bar Muscle-ups
40 Double Unders
4 Bar Muscle-ups
40 Double Unders
2:1 Singles, 2:1 pullups for the bar mu
FIRE 6/14/18
Metcon
Strength Circuit
4 rounds rotating each minute
1 = :30 battle rope
2 = 15/10 GHD sit ups
3 = banded hip bridges
4 = 10 barbell curls
1 = :30 battle rope
2 = 15/10 GHD sit ups
3 = banded hip bridges
4 = 10 barbell curls
No score, for quality
Metcon (AMRAP – Rounds and Reps)
16 min amrap
400m run or row
20 step ups
10 pull ups/jumping pull ups
20 step ups
10 pull ups/jumping pull ups
Crossfit 6/13/18
Sumo Deadlift (12 mins to build to moderate triple)
No highpull – just working a different variation of the deadlift today
Metcon (4 Rounds for reps)
On the 4:00 x 4 rounds
30 Yard Walking Lunge
15 Deadlifts (185/135)
15/10 Cal Bike
15 Deadlifts (185/135)
15/10 Cal Bike
Score is time each round
FIRE 6/13/18
Metcon
10:00 emom
ODD: 10 single leg RDL (5 each side) with DB’s
Even : 250/200m run fast
Even : 250/200m run fast
Metcon (Time)
Every 3:00 for 5 rounds
15/12/9 cal bike
12 ball lifts/slams
20 yard walking lunge
12 ball lifts/slams
20 yard walking lunge
Score is slowest round
Crossfit 6/12/18
Metcon
12 min alternating emom
Odd – Kipping deficit HSPU
Even – Strict Ring MU
Even – Strict Ring MU
Sub strict pull ups and db press
Deficit Handstand Push-ups (Max reps)
Muscle-ups (Strict/Ring)
Pull-ups (Strict)
Shoulder Press (Dumbbell)
Metcon (AMRAP – Rounds and Reps)
18 min amrap
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)
Can use kb if we run out of DB
Run is worth 2 (1 out, 1 in)
EVEN = :30 max burpees