FIRE
Metcon (Calories)
10:00 bike
Every 2:00 starting at 0:00 do 12 ball slams
Metcon (4 Rounds for reps)
4 rounds
1:30 max cal row
:30 rest
1:30 amrap of 12/10 push ups + 15 squats
:30 rest
:30 rest
1:30 amrap of 12/10 push ups + 15 squats
:30 rest
Crossfit 9/24/19
Accessory
3 runds for quality
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)
Metcon (Time)
For time
50/35 Calorie Assault Bike
75 Double-Unders
1k Row
75 Double-Unders
800m Run
75 Double-Unders
1k Row
75 Double-Unders
800m Run
FIRE 9/24/19
Metcon
4 rounds not for time
10 db curls with 3" neg
10 front raises with plate with 3" neg
20 hollow rocks
10 front raises with plate with 3" neg
20 hollow rocks
Metcon (Time)
For time with a partner
60/40 cal bike
200 du or 400m run
2000/1600m row
200 du or 4oom run
60/40 cal bike
200 du or 400m run
2000/1600m row
200 du or 4oom run
60/40 cal bike
Partition reps as needed
CrossFit 9/23/19
Capacity Builder (4 Rounds for reps)
In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups
… Rest :30 Seconds
In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups
Metcon (Time)
3 rounds for time
400 Meter Run
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)
12 Burpee Box Jump Overs (24/20)
15 Thrusters (95/65)
FIRE 9/23/19
Metcon (4 Rounds for reps)
Every 4 min x 4 rounds
500/400m row
500/400m row
Metcon (Time)
4 rounds for time
400m run
12 thrusters
10 burpees over bar
12 thrusters
10 burpees over bar
CrossFit 9/20/19
Power Snatch (Technique On the 1:30 x 5 Sets)
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Power Snatch
1 Hang Snatch High Pull
1 Hang Power Snatch
Metcon (Time)
15-12-9-12-15
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees
Deadlifts (205/145)
Barbell-Facing Burpees
FIRE 9/20/19
Metcon
10 min emom
7/5 medball lifts
2/1 shuttle run
2/1 shuttle run
Metcon (Time)
5 rounds for time
15/12 cal row
12 wall balls
9 burpees over rower
12 wall balls
9 burpees over rower
FIRE 9/19/19
Metcon
12 min emom
Min 1 = :30 max dips / bench dips
Min 2 =:30 max bar/ring rows
Min 3 = 15 push press
Min 4 = 20/15 yard bear crawl
Min 2 =:30 max bar/ring rows
Min 3 = 15 push press
Min 4 = 20/15 yard bear crawl
Metcon (Calories)
16 min emom
MIn 1 = max cal bike
Min 2 = 12/9 hang squat cleans
Mib 3 = 15 push press
Min 4 = 30 yard bear crawl
Min 2 = 12/9 hang squat cleans
Mib 3 = 15 push press
Min 4 = 30 yard bear crawl
Crossfit 9/19/19
Heavy Grace EMOM (Time)
30 Clean and Jerks (185/135)
30 Clean and Jerks (185/135)
***You have to pick a number that you can complete each minute. For example…if you can do 5 each minute, you will be done in 6 minutes. If you can do 3 a minute, you will be done in 10 minutes. You MUST do at least 2 reps each minute which means there is a 15 minute cap. If you pick a number and do not hit it every minute, that’s where you stop and your score is 15:00 + the number of reps you did not complete. And your score is not RX***
Metcon
16 min emom
Minute 1: 7 Dynamic Pushups + 7 C2B
Minute 2: 15 KB Swing (70/53)
Minute 3: 10 OHS (95/65)
Minute 4: 15/12 Calorie Bike
Minute 2: 15 KB Swing (70/53)
Minute 3: 10 OHS (95/65)
Minute 4: 15/12 Calorie Bike
FIRE 9/18/19
Metcon
4 rounds
200m run mod
300m run fast
100m run easy
300m run fast
100m run easy
Rest 1:00 between rounds
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15/12 cal row
15/10 hrpu
15 step ups or box jumps
10 kte or sit ups
15/10 hrpu
15 step ups or box jumps
10 kte or sit ups