Crossfit 9/18/19
Metcon (AMRAP – Reps)
6 min amrap
Metcon (AMRAP – Rounds and Reps)
18 min amrap
20 Dumbbell Snatches (50/35)
15/12 Cal Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups
15/12 Cal Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups
Crossfit 9/17/19
Split Jerk (5 x 2 )
Progressive
Metcon (Time)
5 rounds for time
15 Kettlebell Swings (70/53)
400 Meter Run
40 Double Unders
400 Meter Run
40 Double Unders
FIRE 9/17/19
Metcon (Calories)
10 min emom
Odd = :40 bike fast
Even = :30 hollow hold or flutter kick
Even = :30 hollow hold or flutter kick
Metcon (Time)
5 rounds for time
400m run
30 yard empty sled push
15 kb swings
30 yard empty sled push
15 kb swings
CrossFit 9/16/9
Metcon
3 rounds not for time
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
Metcon (Time)
2 rounds for time
25 Overhead Squats (95/65)
35/25 Calorie Assault Bike
35/25 Calorie Assault Bike
Goal – 6:00
FIRE 9/16/19
Metcon (Time)
Every 3:00 x 5 rounds
20/15 cal row fast
200m run
200m run
Metcon (AMRAP – Rounds and Reps)
10 min amrap
12/10 cal bike (1:00 cap)
10 dB squats
8 dB strict press
10 dB squats
8 dB strict press
Crossfit 9/14/19
1775 (AMRAP – Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats
17 Power Cleans, 135#
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
FIRE 9/14/19
Metcon (Time)
Row with a partner
4000/3200 row switching every 500/400m
Metcon (AMRAP – Rounds and Reps)
15 min amrap with a partner
30 Ball slams
30 Sit ups
2 x 30 yard sled push mod
400m run together
30 Ball slams
30 Sit ups
2 x 30 yard sled push mod
400m run together
FIRE 9/13/19
Metcon (4 Rounds for reps)
4 rounds
:20 plate jumps
:10 rest
:20 strict press (plate or db)
:10 rest
:20 pop squats (on/off plate)
:10 rest
:20 plate bend over rows
:10 rest
:20 strict press (plate or db)
:10 rest
:20 pop squats (on/off plate)
:10 rest
:20 plate bend over rows
25/15# plate
Metcon (Time)
Every 3:00 x 5 rounds
15/12 cal bike
12 wall balls
9 k2e or hanging knee raises
12 wall balls
9 k2e or hanging knee raises
Crossfit 9/13/19
Thruster (1 x 10 )
10 rep max
Metcon (Time)
For time
10 Wallballs, 15 burpees
20 Wallballs, 15 burpees
30 Wallballs, 15 burpees
40 Wallballs, 15 burpees
50 Wallballs, 15 burpees
20 Wallballs, 15 burpees
30 Wallballs, 15 burpees
40 Wallballs, 15 burpees
50 Wallballs, 15 burpees
Crossfit 9/12/19
Bench Press (5 x 3 )
Warm up to 60% and build from there. Ok to repeat weight
Metcon (Calories)
20 min emom
Min 1 = 10 OHS 95/65#
Min 2 = 50 DU’s , 1:1
Min 3 = 20 medball
Sit ups/Russian twists
Min 4 = :45 sprint
( row, bike or run)
Min 5 = rest
Record cals if you choose
Bike or row.
If you run I will allow the meters to be added to sept challenge 🙂
Min 2 = 50 DU’s , 1:1
Min 3 = 20 medball
Sit ups/Russian twists
Min 4 = :45 sprint
( row, bike or run)
Min 5 = rest
Record cals if you choose
Bike or row.
If you run I will allow the meters to be added to sept challenge 🙂
1 Strict Pull-up
2 Dynamic Push-up
2 Strict Pull-ups
3 Dynamic Push-up
3 Strict Pull-ups