FIRE 10/7/19
Metcon (Calories)
Bike
Metcon (Time)
5 rounds for time
200m run
12 dB hang snatch or clean and jerk
8/6 pull ups
12 dB hang snatch or clean and jerk
8/6 pull ups
FIRE 10/5/19
Metcon (5 Rounds for reps)
Every 3:00 x 5 rounds
1:00 bike fast
30 yard bear crawl or empty sled push
30 yard bear crawl or empty sled push
Metcon (Time)
4 rounds for time
400m run
20 wall balls
10/6 renegade rows with push up
20 wall balls
10/6 renegade rows with push up
Crossfit 10/5/19
Crossfit 10/4/19
FIRE 10/4/19
Metcon (5 Rounds for reps)
5 rounds for cals
:30 bike standing mod
:30 bike fast
:30 bike moderate
1:00 rest
:30 bike fast
:30 bike moderate
1:00 rest
Metcon (AMRAP – Rounds and Reps)
16 min amrap
200m run
15 box jumps or step ups
10 dB hang clean and press
15 box jumps or step ups
10 dB hang clean and press
FIRE 10/3/19
Metcon
4 rounds
:30 battle ropes
10 single arm heavy dB row
10 dB heavy bench press
15 banded hip bridges with pause
10 single arm heavy dB row
10 dB heavy bench press
15 banded hip bridges with pause
CrossFit 10/3/19
Bench Press (1 x 1)
10 minutes to find 1rm
Metcon (4 Rounds for reps)
4 consecutive Tamara’s
Complete one movement (all 8 rounds) before moving to next movement.
Wall Ball (20/14#)
Burpees
Squats
Sumo Deadlift High-Pull (75/55#)
Score is total number of reps
Crossfit 10/2/19
Front Squat (On the 2:00 x 5 Sets:)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps
Metcon (Time)
3 rounds for time
30/20 Calorie Row
15 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)
15 Chest to Bar Pull-ups
… Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)
FIRE 10/2/9
Crossfit 10/1/19
2:00 bike mod + 1:00 rest
2 rounds :
1:30 bike fast -+ :45 rest
2 rounds :
1:00 bike sprint + :30 rest