FIRE 7/25/19
Romwod/Mobility
Metcon (Time)
Every 3:00 x 6 ruonds
Crossfit 7/24/19
FIRE 7/24/19
Metcon
4 rounds for quality
10 yard banded lateral walk
(each direction)
10 db curls with 3 sec negative
10 db lying tricep extensions
(each direction)
10 db curls with 3 sec negative
10 db lying tricep extensions
Metcon (Time)
For time
200m run, 27 wall balls, 27 sit ups
200m run, 21 wall balls, 21 sit ups
200m run, 15 wall balls, 15 sit ups
200m run, 9 wall balls, 9 sit ups
200m run, 21 wall balls, 21 sit ups
200m run, 15 wall balls, 15 sit ups
200m run, 9 wall balls, 9 sit ups
FIRE 7/23/19
Metcon (Weight)
12 min emom
Odd = 5 strict pull ups or 10 ring rows
Even = 30 yard sled push heavy
Even = 30 yard sled push heavy
Metcon (Time)
4 rounds
1k/800m bike
500/400m row
400m run
500/400m row
400m run
Crossfit 7/23/19
Metcon (AMRAP – Reps)
12 Min Alternating EMOM
Odd – Dynamic Pushups
Even – C2B
Even – C2B
**Try to increase reps from last time
**Score is your lowest round of each movement
Metcon (Time)
For time
On the 0:00…
4K Bike Erg
4K Bike Erg
On the 10:00….
2K Row
On the 20:00…
1 Mile Run
CrossFit 7/22/19
Metcon (Weight)
Stamina squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week
Front Squat (6 x 3)
Back Squat ( 6 x 6)
Metcon (AMRAP – Rounds and Reps)
14 min amrap
15 Thrusters (95/65)
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders
FIRE 7/22/19
FIRE 7/20/19
Metcon (AMRAP – Reps)
16 min emom
Min1 = Max cal ski erg
Min 2 = :45 max sit ups
Min 3 = :45 max cal bike
Min 4 = Rest
Min 2 = :45 max sit ups
Min 3 = :45 max cal bike
Min 4 = Rest
Metcon (Time)
Every 4:00 x 4 rounds
1:30 row or run
20/15 wall balls
10 burpees
1:30 row or run
20/15 wall balls
10 burpees
CrossFit 7/20/19
Metcon (AMRAP – Rounds and Reps)
20 min amrap
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
7 Burpees
200 Meter Run
CrossFit 7/19/19
Skill
Pistols
Metcon (Time)
Beer with coaches!!
For Time with a partner
1000m Row (partner must hold plank, switch as needed)
50 Push Press (95/65) (partner must hold hand stand)
50 Alternating Box Jumps (24/20)
50 T2B (partner must hang from rig)
50 Alternating Burpees
50 Hang Cleans (95/65) (partner must hold hollow)
1000m Row (partner must hold plank)
1000m Row (partner must hold plank, switch as needed)
50 Push Press (95/65) (partner must hold hand stand)
50 Alternating Box Jumps (24/20)
50 T2B (partner must hang from rig)
50 Alternating Burpees
50 Hang Cleans (95/65) (partner must hold hollow)
1000m Row (partner must hold plank)
***Only working when your partner is holding. If they have to rest, you must stop. Switch as needed but split reps evenly***
15 yard plate push
10 plate ground to overhead