FIRE 5/8/18
2k Row (Time)
Max Effort 2k Row
2k Run (Time)
2k Run
With a partner
Alternating every 250m
Alternating every 250m
Metcon (4 Rounds for reps)
4 rounds
1:00 Bike
1:00 DB renegade row
1:00 wall balls
1:00 rest
1:00 DB renegade row
1:00 wall balls
1:00 rest
Record total reps/cals per round
Crossfit 5/7/18
Back Squat (Weight)
10 Reps @ 74%
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.
8 Reps @ 79%
6 Reps @ 83%
4 Reps @ 87%
2 Reps @ 92%
Rest 2:00 between sets.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
FIRE 5/7/18
Metcon (4 Rounds for reps)
8 rounds :20 on :10 off
do all 8 rounds before moving on to next station
Bike
Plate jumps
Empty bar thruster
Sit-ups
Record total reps at each station
do all 8 rounds before moving on to next station
Bike
Plate jumps
Empty bar thruster
Sit-ups
Record total reps at each station
Metcon
4 rounds
8 DB bench press
10 DB curls
15 DB hip bridge
8 DB bench press
10 DB curls
15 DB hip bridge
For quality
No score
Crossfit 5/5/18
Murph Prep (Time)
For time
200m run + 1 round of Cindy
400m run + 2 rounds of Cindy
600m run + 3 rounds of Cindy
800m run + 4 rounds of Cindy
400m run + 2 rounds of Cindy
600m run + 3 rounds of Cindy
800m run + 4 rounds of Cindy
FIRE 5/5/18
Metcon
Metcon (Weight)
EMOM for 10:00 –
15 yard sled push (heavy)
15 yard sled push (heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15:00 with a partner:
Partner 1 – Run 400m
Partner 2 – 10 Thrusters + 10 T2B
Partner 1 – Run 400m
Partner 2 – 10 Thrusters + 10 T2B
P2 does 10+10 then rests until P1 completes run.
Rx+ sub Pull ups for T2B
Rx+ sub Pull ups for T2B
Crossfit 5/4/18
Overhead Squat (12 minutes to build to heavy double)
–rest 2:00–
Snatch Balance (6 mins to find heavy single)
Metcon (Time)
For time
35/25 Calorie Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)
Goal – 8:00
Cap – 15:00
FIRE 5/4/18
Metcon (5 Rounds for reps)
Cardio
5 rounds fot total meters
Row :30 mod
1:00 fast
:30 easy
1:00 rest
Row :30 mod
1:00 fast
:30 easy
1:00 rest
Metcon (5 Rounds for reps)
Floor
Every 3:00 for 5 rounds
1:00 bike fast
10 hang power cleans (bar or db)
10 push ups
1:00 bike fast
10 hang power cleans (bar or db)
10 push ups
Record times for each round
FIRE 5/3/18
Metcon (AMRAP – Rounds and Reps)
Cardio
16 min amrap with partner
16 min amrap with partner
8/6 pull ups
8 DB push press
30 yard shuttle sprint
8 DB push press
30 yard shuttle sprint
Alternate rounds with partner
Metcon
Accessory
For Quality
For Quality
4 rounds
1:00 Double unders , or DU practice
10 – 1 arm DB row
10 DB front raise
10 GHD sit ups, can sub abmat
1:00 Double unders , or DU practice
10 – 1 arm DB row
10 DB front raise
10 GHD sit ups, can sub abmat
Crossfit 5/3/18
Metcon (Time)
8 Rounds
With a partner
400 Meter Row
200 Meter Burden Run (45/25# plate)
Alternate rounds with your partner, so you will do a total of 4 each. You will do a full round (row+run), then switch
Goal – 20:00
Cap – 30:00
Accessory
Core Accessory (after workout, time permitting):
3 Rounds, not for time
5 strict t2b
10 sxs (over kettlebell)…over & back = 1
5 around the worlds
10 over/unders (put pvc between 2 kettlebells)
FIRE 5/2/18
Metcon (Time)
Cardio
Every 3:00 for 8-10 rounds
200m run
10/8 medball cleans
10/8 tuck crunch with ball
Goal for every round is 2:00
Record slowest round
200m run
10/8 medball cleans
10/8 tuck crunch with ball
Goal for every round is 2:00
Record slowest round
Metcon
Floor/Accessory
For Quality:
4 rounds
20 hip bridges w/db on hips
15 hip extensions
15 yard waiter carry (each side)
4 rounds
20 hip bridges w/db on hips
15 hip extensions
15 yard waiter carry (each side)
Alternating every 250m