FIRE 4/14/18
Metcon
Metcon (AMRAP – Reps)
"Rowling"
10 Rounds, alternating with your partner. Burpee penalties for any reps above or below 100m.
10 Rounds, alternating with your partner. Burpee penalties for any reps above or below 100m.
Score = total # of burpees after 10 rounds
Metcon (AMRAP – Rounds and Reps)
12:00 amrap with a partner, alternating rounds
7 pull ups (jumping pull ups)
9 thrusters (95/65#)
30 yard box push
7 pull ups (jumping pull ups)
9 thrusters (95/65#)
30 yard box push
FIRE 4/11/18
Metcon (Weight)
10 min emom
1 x 30 yard sled push
180/140# on sled
180/140# on sled
Metcon
4 x 1:30 on with :30 sec rest
A. 12/10 cal row + 10 burpees over the rower
B. :30 plate jumps + 12 ball lifts
A. 12/10 cal row + 10 burpees over the rower
B. :30 plate jumps + 12 ball lifts
Crossfit 4/11/18
Deadlift (Weight)
12 mins to build to a heavy set of 5
Metcon (AMRAP – Rounds and Reps)
12 min amrap
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
9 Deadlifts (225/155)
30 Double Unders
Crossfit 4/12/18
Metcon (AMRAP – Reps)
12 min emom
Odd – Dynamic Pushups
Even – C2B pullups
Even – C2B pullups
Metcon (Time)
For time
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
Crossfit 4/13/18
Complex (5 sets)
3 Front Squats + 2 Push Jerks + 1 Split Jerk
Record heaviest successful complex completed
Build from 60%
Metcon (AMRAP – Rounds and Reps)
20 min amrap
Teams of 2
50/35 Calorie Row
50 Burpees
35/25 Calorie Bike
50 Kettlebell Swings (53/35)
50/35 Calorie Row
50 Burpees
35/25 Calorie Bike
50 Kettlebell Swings (53/35)
FIRE 4/12/18
Metcon (Calories)
Cardio
10:00 row or run
every 2:00 sprint for :20
start with sprint
If you row record total calories
every 2:00 sprint for :20
start with sprint
If you row record total calories
Metcon (AMRAP – Rounds and Reps)
12 min amrap
200m run
15 air squats
10 pull ups
15 air squats
10 pull ups
Should be fast reps
Sub jumping pull ups
FIRE 4/13/18
400m Run (Time)
Max Effort 400m Run
Every 5:00 run 400m
1:00 walk
Rest remainder of the time
1:00 walk
Rest remainder of the time
Runs need to be fast
Record slowest time
put other times in notes
Metcon (Weight)
16 min emom
Min 1 = Run
Min 2 = 25 kbs
Min 3 = 25 sit ups
Min 4 = rest
Min 2 = 25 kbs
Min 3 = 25 sit ups
Min 4 = rest
RX+ is heavy KB and weaighted sit ups
Record weight
FIRE 4/10/18
Metcon (Calories)
Cardio
Bike
8 x :30 mod, :30 fast
1:00 min rest
8 x :30 mod, :30 fast
1:00 min rest
Metcon (Weight)
Floor
Every 4: 00 for 4 rounds
Row 1:30, 10 hang cleans, 10 push press
Record weight used for cleans and pp
Row 1:30, 10 hang cleans, 10 push press
Record weight used for cleans and pp
Crossfit 4/10/11
Front Squat (5-4-3-2-1)
Heavy sets
Complete each set on the 3:00
Complete each set on the 3:00
Metcon (AMRAP – Rounds and Reps)
4 min amrap
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)
9 Toes to Bar
9 Front Squats (155/105)
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