FIRE 7/8/19
Metcon (Time)
Every 1:30 x 8
Metcon (AMRAP – Rounds and Reps)
20 min amrap
3 Hang power cleans
6 push ups
9 squats
15/12 cal row
6 push ups
9 squats
15/12 cal row
CrossFit 7/6/19
Metcon (Time)
3 rounds for time
800m run
21 t2b
30 Hang dB snatch 50/35
21 t2b
30 Hang dB snatch 50/35
FIRE 7/6/19
Metcon (Calories)
Bike
1:00 bike nasal Only
:30 fast
:15 easy
:30 fast
:15 easy
:30 rest
:30 fast
:15 easy
:30 fast
:15 easy
:30 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap
400m run
12 push press
10 t2b or 15 sit ups
12 push press
10 t2b or 15 sit ups
Crossfit 7/5/19
Metcon (Weight)
Hang Clean and Jerk
On the 1:30 x 7 Sets
On the 1:30 x 7 Sets
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk
2 Hang Squat Cleans
1 Split Jerk
Hang Clean (1 x 1)
Push Jerk (1 x 1)
Metcon (Time)
For time
21/15 Calorie Row
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
… Directly into:
21 Hang Clusters (115/75)
21/15 Calorie Assault Bike
15/12 Calorie Row
15/12 Calorie Assault Bike
9 Calorie Row
9 Calorie Assault Bike
… Directly into:
21 Hang Clusters (115/75)
***Stagger heats…if more than 10 in class, split and have half do workout first***
FIRE 7/5/19
Metcon (Calories)
Row
:45 fast
:45 rest
:45 rest
Record total cals
Metcon (AMRAP – Reps)
5 rounds
2:00 amrap
12 medball cleans
9/6 cal bike
Max hand release push ups
1;00 rest between rounds
12 medball cleans
9/6 cal bike
Max hand release push ups
1;00 rest between rounds
Crossfit 7/4/19
Metcon (Time)
For time
800m burden run
Then
7 rounds
4 jerks 135/95#
17 double unders
7 squat cleans 135/95
6 pull ups
Then
800m burden run
Then
7 rounds
4 jerks 135/95#
17 double unders
7 squat cleans 135/95
6 pull ups
Then
800m burden run
1776 partner wod (Time)
In teams of 3 for time
Crossdit 7/3/19
Squat Snatch ( On the 2:00 x 5 Sets)
Pausing 3-Position Squat Snatch
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)
**On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
FIRE 7/3/19
Metcon
Run
400m run mod
rest 1:00
400m run fast
rest 1:00
rest 1:00
400m run fast
rest 1:00
Then
1 mile tt
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (5 Rounds for reps)
Every 3:00 x 5 rounds
1:00 bike
30 yard mod/heavy sled push
max wall balls until 2:00
30 yard mod/heavy sled push
max wall balls until 2:00
Score is total wall balls
FIRE 7/2/19
Metcon (Calories)
Every 3:00 x 4 rounds
1:00 bike fast
2:00 run
2:00 run
Score is total cals on bike
Metcon (AMRAP – Rounds and Reps)
4 min amrap
21 hang power cleans
21 lateral burpees over rower
21/15 cal row
21 lateral burpees over rower
21/15 cal row
Rest 2 min
Metcon (AMRAP – Rounds and Reps)
4 min amrap
15 hang power cleans
15 lateral burpees over rower
15/12 cal row
15 lateral burpees over rower
15/12 cal row
Rest 2 min
Metcon (AMRAP – Rounds and Reps)
4 min amrap
12 hang power cleans
12 lateral burpees over rower
12/9 cal row
12 lateral burpees over rower
12/9 cal row
Crossfit 7/2/19
Hang Power Clean ( On the 1:30 x 5 Sets)
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans
1 Hang Clean High Pull
2 Hang Power Cleans
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row
27 Lateral Burpees Over Rower
27/21 Calorie Row
Rest 4:00
Metcon (AMRAP – Rounds and Reps)
4 min amrap
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row
21 Lateral Burpees Over Rower
21/15 Calorie Row
Rest 4:00
Metcon (AMRAP – Rounds and Reps)
4 min amrap
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row
15 Lateral Burpees Over Rower
15/12 Calorie Row
100m sprint