FIRE 4/26/18
Metcon
Cardio
Metcon (5 Rounds for reps)
FLOOR
5 rounds
:30 on :30 off
Rotate between:
A. Shuttle Runs
B. Thrusters
C. Renegade rows
:30 on :30 off
Rotate between:
A. Shuttle Runs
B. Thrusters
C. Renegade rows
Goal is max reps each round, thrusters are light!
Crossfit 4/25/18
Bench Press (3 x 10)
linear @ 70%
Bent over Barbell Row
3 sets of 10
Superset these (do 1 set of bench, then one sent of row…etc.
Metcon (Time)
For time
1500 Meter Row
100 Double Unders
35 Cal Bike
100 Double Unders
1500 Meter Row
100 Double Unders
35 Cal Bike
100 Double Unders
1500 Meter Row
FIRE 4/24/18
Metcon (5 Rounds for reps)
Cardio
5 rounds
1:00 bike fast (for cals)
1:00 alternating DB snatch
1:00 wall balls
1:00 push ups
1:00 rest
1:00 bike fast (for cals)
1:00 alternating DB snatch
1:00 wall balls
1:00 push ups
1:00 rest
Score is total reps per round
Metcon
Floor
4 rounds
6-8 pull ups
8/leg reverse deficit lunge with weight
20 hollow rocks or hold
6-8 pull ups
8/leg reverse deficit lunge with weight
20 hollow rocks or hold
No measure, rounds are for quality not time
Crossfit 4/24/18
Squat Snatch (12 mins to build to a heavy single)
If it’s feeeling good go for a PR!
Metcon (AMRAP – Reps)
9 min amrap
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finished
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finished
Scale to Bar MU or pull ups/push ups
FIRE 4/25/18
2k Row (Time)
Max Effort 2k Row
Metcon (Distance)
10:00 max meters rowed
If you choose to not row a 2K this can be your second option
Metcon (AMRAP – Rounds and Reps)
15 min amrap with a partner
50/40 cal row
40 sit ups
30 hang power cleans
20 burpees over bar
40 sit ups
30 hang power cleans
20 burpees over bar
Crossfit 4/23/18
Metcon (Time)
2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)
Metcon (Time)
Max plank hold
After the wod, time permitting
1 burpee penalty for every second under 2 minutes. For example…my max plan was 1:45…I owe 15 burpees
FIRE 4/23/18
Metcon (Calories)
Cardio
Row
1:00
1:30
2:00
2:30
Fast
Record total cals rowed
1:00
1:30
2:00
2:30
Fast
Record total cals rowed
Metcon
Floor
4 x 1:30 on and :30 off bike, mod
amrap 10 russian russian kb swings
10 goblet squats
amrap 10 russian russian kb swings
10 goblet squats
FIRE 4.21.18
Metcon
Metcon
EMOM for 12:00
Min 1 – 5 burpees + 2 shuttle sprints
MIn 2 – 7 ball slams/lifts + 2 shuttle sprints
Min 3 – 3 shuttle sprints
Min 4 – Rest
Min 1 – 5 burpees + 2 shuttle sprints
MIn 2 – 7 ball slams/lifts + 2 shuttle sprints
Min 3 – 3 shuttle sprints
Min 4 – Rest
Metcon
Metcon (AMRAP – Reps)
5 rounds of :30 work, :30 rest rotating stations:
Bike (cals)
Mountain climbers (on slides)
over unders
Bike (cals)
Mountain climbers (on slides)
over unders
Crossfit 4/21/18
Metcon (Time)
In teams of two
Buy in
800m medball carry switching as needed
800m medball carry switching as needed
60-40-20-10
Front squats 95/65
Pull ups
Then
60-40-20-10
S2OH 115/75
Box jump overs 24/20
Split reps
One works at a time
FIRE 4/20/18
500m Row (Time)
Max Effort 500m Row
rounds are 5:00 to complete 500m fast
you will have rest to recover so push!
compare scores to 3/23
you will have rest to recover so push!
compare scores to 3/23
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
Metcon
Floor
Every 3:00 for 5 rounds
9 t2b
12 step ups
30 yard plate push 45/35#
9 t2b
12 step ups
30 yard plate push 45/35#
No measure. Quality rounds
:30 bike
:30 rest
30 DU practice
:30 rest
No measure, for quality