Crossfit 6/7/19
Metcon (Weight)
Alternating OTM x 10 (5 Rounds)
#paincave (Time)
5 rounds
15/10 Calorie Assault Bike
10 Burpees
10 Burpees
Metcon (AMRAP – Reps)
Partner wod Part #1
In a 12:00 Window
Run 1 Mile together
Time Remaining, Max C&J (155/110)
Run 1 Mile together
Time Remaining, Max C&J (155/110)
Rest 3 min
Metcon (AMRAP – Reps)
Partner wod #2
In a 9:00 Window
Run 800 Meters together
Time Remaining, Max Snatches (135/95)
— Rest 3:00 —
Run 800 Meters together
Time Remaining, Max Snatches (135/95)
— Rest 3:00 —
Metcon (AMRAP – Reps)
Partner wod #3
In a 6:00 Window
Run 400 Meters together
Time Remaining, Max Thrusters (115/75)
Run 400 Meters together
Time Remaining, Max Thrusters (115/75)
FIRE 6/7/19
Metcon
10 min emom
Odd = max strict pull ups or 5 negatives
Even = 5 dips or dbstrict press
Even = 5 dips or dbstrict press
Crossfit 6/6/19
Skill
15 mins to work on either a skill, mobility or core work
Romwod/Mobility
CORE
Tosh (3 Rounds for reps)
3 rounds for time
200m Run
–rest 1:1–
400m Run
–rest 1:1–
600m run
–rest 1:1–
–rest 1:1–
400m Run
–rest 1:1–
600m run
–rest 1:1–
FIRE 6/6/19
Metcon
4 rounds for quality
3 wall climbs
15 yard arms only sled pull with rope
15 banded hips bridges
15 banded knees out
15 yard arms only sled pull with rope
15 banded hips bridges
15 banded knees out
Tosh (3 Rounds for reps)
3 rounds for time
200m Run
–rest 1:1–
400m Run
–rest 1:1–
600m run
–rest 1:1–
–rest 1:1–
400m Run
–rest 1:1–
600m run
–rest 1:1–
Crossfit 6/5/19
Push Jerk (Weight)
5 x 2
Pausing Push Jerk
Pausing Push Jerk
*1s Pause in Dip, and Catch
Followed by:
5 x 1:
Push Jerk
Record your heaviest successful non pausing push jerk weight
Metcon (AMRAP – Rounds and Reps)
15 min amrap
40 Double-Unders
20 Hang Dumbell Snatch (50/35)
40 Double-Unders
20/15 Calorie Row
20 Hang Dumbell Snatch (50/35)
40 Double-Unders
20/15 Calorie Row
**Snatch do not need to alternate but must be 10 each arm per round
FIRE 6/5/19
Metcon (4 Rounds for reps)
4 rounds for cals
1:00 ski erg
1:00 bike
1:00 row
1:00 rest
1:00 bike
1:00 row
1:00 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap
40 du or 200m run
20 hang db snatch
40 du or 200m run
20/15 cal row
20 hang db snatch
40 du or 200m run
20/15 cal row
Crossfit 6/4/19
Deadlift (Alternating On the Minute x 10)
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts
Minute 2 – 5-4-3-2-1 Deadlifts
Metcon (Time)
For time
50 AbMat SU, 25 burpees, 10 Deadlifts
40 AbMat SU, 20 burpees, 8 Deadlifts
30 AbMat SU, 15 burpees, 6 Deadlifts
20 AbMat SU, 10 burpees, 4 Deadlifts
10 AbMat SU, 5 burpees, 2 Deadlifts
Rx Barbell – 245/165
40 AbMat SU, 20 burpees, 8 Deadlifts
30 AbMat SU, 15 burpees, 6 Deadlifts
20 AbMat SU, 10 burpees, 4 Deadlifts
10 AbMat SU, 5 burpees, 2 Deadlifts
Rx Barbell – 245/165
FIRE 6/4/19
Metcon (Calories)
Row Intervals
1:00 moderate, :30 rest
1:30 mod/fast, :30 rest
2:00 fast, 1:00 rest
Then
3 rounds of
:20 mod + :40 fast + :30 easy
1:30 mod/fast, :30 rest
2:00 fast, 1:00 rest
Then
3 rounds of
:20 mod + :40 fast + :30 easy
Metcon (Time)
For time
50 sit ups, 25 burpees, 10 db hang squat cleans
40 sit ups, 20 burpees, 8 db hang squat cleans
30 sit ups, 15 burpees, 6 db hang squat cleans
20 sit ups, 10 burpees, 4 db hang squat cleans
10 sit ups, 5 burpees, 2 db hang squat cleans
40 sit ups, 20 burpees, 8 db hang squat cleans
30 sit ups, 15 burpees, 6 db hang squat cleans
20 sit ups, 10 burpees, 4 db hang squat cleans
10 sit ups, 5 burpees, 2 db hang squat cleans
Crossfit 6/3/19
Back Squat (On the 2:00 x 6 Sets)
On the 0:00… 3 Reps @ 77%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%
On the 2:00… 1 Rep @ 87%
On the 4:00… 3 Reps @ 80%
On the 6:00… 1 Rep @ 90%
On the 8:00… 3 Reps @ 83%
On the 10:00… 1 Rep @ 93%
Mini Mighty Helen (Time)
5 Rounds for time
200m Run
12 KB Swing (70/53)
6 Chest to Bar
200m Run
12 KB Swing (70/53)
6 Chest to Bar
FIRE 6/3/19
Metcon (Calories)
5 rounds
:30 bike od
:30 bike fast
:30 mod
1:00 rest
:30 bike fast
:30 mod
1:00 rest
Metcon (Time)
5 rounds for time
250/200m run
12 kbs
9 pull ups (jumping pull ups or ring rows)
12 kbs
9 pull ups (jumping pull ups or ring rows)
Odd – 5 Strict Pull-Ups (weighted if possible)
Even – 5 Front Squats (build from 70%)