FIRE 1/8/20
Metcon
10 min emom
Metcon (AMRAP – Rounds and Reps)
9 min amrap
10 Dips from box/Bench
10 Burpees
10 Russian KB Swings
10 Burpees
10 Russian KB Swings
FIRE 1/7/20
Metcon
3 rounds for quality
10/8 pull ups
10 half kneeling rack and press
20 banded db hip bridges
20 banded dead bugs
10 half kneeling rack and press
20 banded db hip bridges
20 banded dead bugs
Metcon (Time)
For time
10 DB Press
10 Ring Rows
10 Ring Rows
25 Cal Row
10 DB Press
10 Knee Raises
25 Cal Row
10 DB Press
10 Ring Rows
25 Cal Row
Goal / Cap – 12:00 / 15:00
FIRE 1/6/20
Metcon (5 Rounds for reps)
Rowing
5 rounds
:30 mod
:30 fast
1:00 easy/recovery
:30 rest
:30 mod
:30 fast
1:00 easy/recovery
:30 rest
Metcon (AMRAP – Rounds and Reps)
20 min amrap
20 Wallballs
10 Medball Cleans
20 Step-ups
10 Goblet Squats
20/15 Cal Row
10 Medball Cleans
20 Step-ups
10 Goblet Squats
20/15 Cal Row
CrossFit 1/4/20
CrossFit 1/3/19
Overhead Squat (Tempo Overhead Squats 5 Sets of 1)
* Tempo: 5 Seconds Down, Stand Fast
* After Each Set: 5 strict pull-ups
* After Each Set: 5 strict pull-ups
Metcon (Time)
3 rounds for time
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)
FIRE 1/3/19
FIRE 1/2/19
Metcon (AMRAP – Reps)
16 min emom
Min 1 – max DU
Min 2. – 3/2 wall climbs
Min 3 – med ball sit ups
Min 4 – rest
Min 2. – 3/2 wall climbs
Min 3 – med ball sit ups
Min 4 – rest
Metcon (Time)
5 rounds for time
200m run or 400m bike
16 oh walking lunges (45/25#)
12 hr push ups
16 oh walking lunges (45/25#)
12 hr push ups
Crossfit 1/2/19
Metcon (AMRAP – Reps)
Ascending ladder for 7 mins
1-2-3-4-5…etc.
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
Strict Handstand Push-ups
Strict Ring Dip
Push-ups
— Rest 3 Minutes–
Metcon (AMRAP – Reps)
5 min amrap
2 Wall Walks
10 Medball Sit-Ups
10 Medball Sit-Ups
Metcon (Time)
For time
50 Double-unders
30 Yard OH Walking Lunge (45/25)
10 Bar Muscle-ups
30 Yard OH Walking Lunge (45/25)
20 HSPU
30 Yard OH Walking Lunge (45/25)
10 Bar Muscle-ups
50 Double-unders
30 Yard OH Walking Lunge (45/25)
10 Bar Muscle-ups
30 Yard OH Walking Lunge (45/25)
20 HSPU
30 Yard OH Walking Lunge (45/25)
10 Bar Muscle-ups
50 Double-unders
CrossFit 12/31/19
Metcon (Weight)
Hang Power Snatch Technique
5 Sets:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatches
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatches
Hang Power Snatch (On the 1:30 x 5 Sets:)
3 Hang Power Snatches
Metcon (Time)
For time
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
50/35 Calorie Row
25 Hang Power Snatches (115/85)
FIRE 12/31/19
Metcon
4 rounds
8 db bench press
8 ring or bar rows with feet on bench
8 Russian twists
1:00 mod row
8 ring or bar rows with feet on bench
8 Russian twists
1:00 mod row
Metcon (AMRAP – Rounds and Reps)
12 min amrap
12/9 cal bike
12 wall balls
12 hang dB snatch or kB swing
12 wall balls
12 hang dB snatch or kB swing
Even = 15 GHD or 20 hollow rocks