FIRE 4/16/19
Metcon
Every 1:30 for 6 rounds
2 x 30 yard heavy sled push
Metcon (5 Rounds for reps)
5 rounds for reps
1:00 max burpees over bar
1:00 max hang cleans
1:00 max cal bike
1:00 rest
1:00 max hang cleans
1:00 max cal bike
1:00 rest
Crossfit 4/16/19
Metcon (AMRAP – Reps)
Handstand Pushup Conditioning
AMRAP 2: Strict HSPU
Rest 2:00
AMRAP 2: Kipping HSPU
Rest 2:00
AMRAP 1: Strict HSPU
Rest 1:00
AMRAP 1: Kipping HSPU
Rest 2:00
AMRAP 2: Kipping HSPU
Rest 2:00
AMRAP 1: Strict HSPU
Rest 1:00
AMRAP 1: Kipping HSPU
**Score total reps**
Metcon (5 Rounds for reps)
5 rounds
1:00 – Max Burpee Box Jumps (24"/20")
1:00 – Power Cleans (155/105)
1:00 – Assault Bike Calories
1:00 – Rest
1:00 – Power Cleans (155/105)
1:00 – Assault Bike Calories
1:00 – Rest
FIRE 4/15/19
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 3:00
2k Row (Time)
Max Effort 2k Row
5k Bike TT (Time)
Record your time
Metcon (3 Rounds for reps)
3 x 250m run with 1:00 rest between
Metcon (Time)
5 rounds for time
14 db lunge
12 t2b/k2c
10 renegade rows
200m run
12 t2b/k2c
10 renegade rows
200m run
Crossfit 4/15/19
Back Squat (Weight)
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
Rest 2:00 between sets
Black and Bluer (Time)
5 rounds for time
10 Power Cleans (135/95)
10 Bar-Facing Burpees
10 Bar-Facing Burpees
Crossfit 4/13/19
Metcon (Time)
In teams of 3 for time
100 Pull-Ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)
100 Overhead Squats (75/55)
80 Box Jump Overs (24"/20")
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jump Overs (24"/20")
40 Clusters (135/95)
30 min cap
FIRE 4/1319
Metcon
12 min emom
Odd = 7/5 ball slams + 2 x 30 yard sprint
Even = 5/2 wall climbs
Even = 5/2 wall climbs
Metcon (Time)
Every 3:00 for 5 rounds
1:00 row fast (goal is 18/14)
12 db push press
12 db walking lunge
12 db push press
12 db walking lunge
Record slowest time
Crossfit 4/12/19
Deadlift ( On the 2:00 x 6 Sets)
Sets 1, 3, 5 – 3 Reps
Sets 2, 4, 6 – 1 Reps
Sets 2, 4, 6 – 1 Reps
Ideally all sets at 80%+
Metcon (3 Rounds for reps)
Tri Sprints
3 rounds for time
30/20 Calorie Row
30/20 Calorie Assault Bike
400m Run
3:00 Rest between rounds.
FIRE 4/12/19
Metcon (3 Rounds for reps)
3 rounds
20/15 cal bike
30/20 cal row
400/300m run
30/20 cal row
400/300m run
Rest 2:00
Crossfit 4/11/19
Skill
Choose between a Romwod or woking on your pull ups. Strict, kipping, Chest 2 bar and butterfly. If you are on a band try to use less resistance and see how many sets you can do
Metcon (AMRAP – Reps)
Alternating On the Minute x 20 (5 Rounds)
Minute 1: 15 KB Swing (70/53)
Minute 2: 5×15 yd shuttle sprint (down+back=1)
Minute 3: 20 Wallballs (20/14)
Minute 4: 5×15 yd shuttle sprint
Minute 2: 5×15 yd shuttle sprint (down+back=1)
Minute 3: 20 Wallballs (20/14)
Minute 4: 5×15 yd shuttle sprint
If done as prescribed your score would be 45…..
FIRE 4/11/19
Metcon (AMRAP – Reps)
Alternating on the minute x 20 (5 rounds)
Min 1 = 20 rkbs
Min 2 = 4 x 30 yard sprint
Min 3 = 20 wall balls
MIn 4 = 2 x 30 yard sled push
Min 2 = 4 x 30 yard sprint
Min 3 = 20 wall balls
MIn 4 = 2 x 30 yard sled push
Metcon
After Metcon
5 rounds for quality
:20 over unders
:10 rest
:20 flutter kicks
:10 rest
:20 plank hold