FIRE 2/18/20
Metcon
On the 2:30 x 5 rounds
Metcon (AMRAP – Reps)
8 rounds for reps
0:20 Ring Rows
0:10 rest
0:20 Bike Cal
0:10 rest
0:20 Z press
0:10 rest
0:20 Row Cals
0:10 rest
**score total reps**
0:10 rest
0:20 Bike Cal
0:10 rest
0:20 Z press
0:10 rest
0:20 Row Cals
0:10 rest
**score total reps**
FIRE 2/17/20
Metcon (Time)
Every 2:00 x 5 rounds
15 yard low sled push heavy
15 yard sled pull back
40 DU or or 200m run/2 laps
15 yard sled pull back
40 DU or or 200m run/2 laps
Metcon (AMRAP – Rounds and Reps)
9 min amrap
20 plate jumps
10 db hang clean
20 plate jumps
10 db jerk
10 db hang clean
20 plate jumps
10 db jerk
FIRE 2/14/20
Metcon (Time)
5 rounds for time
10 ring rows
15 dB push press
20 Russian kB swings
25 plate jumps
15 dB push press
20 Russian kB swings
25 plate jumps
FIRE 2/13/20
Metcon
On the 1:30 x 7
10 cal sprint on bike
30 yard farmers carry with db/kB in each hand-
Mod weight
30 yard farmers carry with db/kB in each hand-
Mod weight
CrossFit Baseline (Time)
For time
FIRE 2/11/20
Metcon
3 rounds for quality movement
30 second handstand hold against the wall or 4 wall walks
10 strict pull ups
15 banded hip bridges
10 strict pull ups
15 banded hip bridges
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 no push up burpees
20 plate jumps
30 yard plate push
20 plate jumps
30 yard plate push
FIRE 2/10/20
Metcon
12 min emom
Min 1= 10 DB thrusters
Min 2= 15 box jumps
Min 3 = 10 ring rows
Min 4 = 50 singles
Min 2= 15 box jumps
Min 3 = 10 ring rows
Min 4 = 50 singles
Metcon (AMRAP – Rounds and Reps)
8 min amrap
20 DB Hang Cleans
20 Goblet Squats
20 DB Push Press
20 Air Squats
20 Goblet Squats
20 DB Push Press
20 Air Squats
FIRE 2/8/20
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
FIRE 2/7/20
Pull-up / Dip complex (AMRAP – Reps)
Metcon (AMRAP – Reps)
5 rounds for reps
1 Minute Cal Row
1 Minute Hang Cleans
1 Minute Burpees
1 Minute Rest
1 Minute Hang Cleans
1 Minute Burpees
1 Minute Rest
FIRE 2/6/20
Metcon (AMRAP – Reps)
Tabata X 3 : :20 work, :10 rest
Box Jumps Over unders Push ups
Metcon (AMRAP – Rounds and Reps)
15 min amrap
50 Jump Rope
10 Toes to post
10 Russian KB Swing
10 Shuttle Sprints (15 yards)
10 Toes to post
10 Russian KB Swing
10 Shuttle Sprints (15 yards)
FIRE 2/5/20
Metcon
12 min alternating emom
Min 1 = 8 deadlifts Min 2 = 5 strict barbell press
Min 3 = 20 v-ups/hollow rocks
Min 4 = 5 strict barbell press
Min 3 = 20 v-ups/hollow rocks
Min 4 = 5 strict barbell press
Metcon (AMRAP – Rounds and Reps)
12. min amrap
15 Yard Walking Lunge
15 Sit-ups
15 Cal Row
15 Sit-ups
15 Cal Row
10 db bent over rows
10 banded hip bridges