FIRE 6/6/18
Metcon (Calories)
Every 2:00 for 6 rounds
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250/200m run or row
15 wall balls
10 1 arm db hang clean & jerk (5 per arm)
15 wall balls
10 1 arm db hang clean & jerk (5 per arm)
Crossfit 6/5/18
Deadlift (on the 2:00)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
Record your heaviest successful lift
Metcon (Time)
For time
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlifts (275/185)
–200m run after each round–
10-8-6-4-2: Deadlifts (275/185)
–200m run after each round–
Goal – 15:00
Cap – 20:00
FIRE 6/5/18
Metcon (Calories)
15 min emom
Min 1 = row fast
Min 2 = 10/8/6 dynamic push ups
Min 3 = rest
Min 2 = 10/8/6 dynamic push ups
Min 3 = rest
Score is total cals rowed
Metcon (Time)
Every 3 min for 15 min
15/12 cal bike
15 kbs
15 v-ups
15 kbs
15 v-ups
Score is slowest round
Crossfit 6/4/18
Metcon
12 min emom
Odd – C2B Pullups
Even – Dynamic Pushups
Even – Dynamic Pushups
Pick a number you can hit each round and stick with it. Pullups are unbroken. If you drop, you’re done.
Goal – 8 pullups/5 pushups (inside+outside=1)
No score on emom but record your reps seperately for the pull-ups and push ups
Chest-To-Bar Pull-ups (Max reps)
Push-ups (Max reps)
Dynamic
Metcon (AMRAP – Rounds and Reps)
10 min amrap
3 Bar M/U/sub 6 chest to bar
10 Hang Snatch (95/65)
30 Air Squats
10 Hang Snatch (95/65)
30 Air Squats
Goal – 4 Rounds
FIRE 6/4/18
Metcon
14 min emom
200m sprint
30 yard sled push
(mod/heavy)
no score
30 yard sled push
(mod/heavy)
no score
Metcon
2 part wod
Part 1 =
1K row TT
1K row TT
Rest 2 min
Part 2 =
10 min amrap
5 pull ups
10 push press
15 squats
1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP – Rounds and Reps)
10 min amrap
5 pull ups
10 push press
15 squats
10 push press
15 squats
FIRE 6/2/18
Crossfit 6/2/18
The Don (Time)
For time:
66 Deadlifts, 110#
66 Box jump, 24"
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
66 Deadlifts, 110#
66 Box jump, 24"
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55#
66 Wall ball shots, 20#
66 Burpees
66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
FIRE 6/1/18
Metcon
Every 3:00 for 3 rounds
1:00 moderate run
1:00 fast run
1:00 rest
1:00 moderate run
1:00 fast run
1:00 rest
Metcon (AMRAP – Rounds and Reps)
12:00 amrap
15/12 cal row
12 DB hang cleans
9 DB push press
12 DB hang cleans
9 DB push press
Crossfit 6/1/18
Hang Power Clean (12 minutes to build to a heavy double)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
FIRE 5/31/18
Score is total cals