Crossfit 3/29/19
Shoulder Press (3 x 7)
Metcon (AMRAP – Rounds and Reps)
9 min amrap
FIRE 3/29/19
Metcon (Calories)
Every 2:00 for 5 rounds
1:00 bike fast
30 yard double kb/db oh carry
30 yard double kb/db oh carry
Score is total cals
Metcon (AMRAP – Reps)
Tabatas
:20 work x :10 rest
Empty sled push (10 yards = 1 rep)
Battle ropes
Jumping pull ups – for reps
Row fast – for cals
Rest 2:00 before switching stations
Crossfit 3/28/19
Skill
15 mins on skill work or mobility
400m walking lunges (Time)
Every 3 minutes, stop and run 200m
**Start with lunges. Complete lunges on the turf**
FIRE 3/28/19
Metcon
Run
at 0:00 run 800m or 4:00
at 5:00 run 600m or 3:00
at 9:00 run 400m or 2:00
at 12:00 run 250m or 1:00
at 5:00 run 600m or 3:00
at 9:00 run 400m or 2:00
at 12:00 run 250m or 1:00
Sub row if bad weather
800m Run (Time)
Max Effort 800m Run
600m run (Time)
400m Run (Time)
Max Effort 400m Run
Metcon (AMRAP – Reps)
3 rounds
1:00 row + 15 sit ups
1:00 bike + 10/7 pull ups or ring rows
1:00 row + 15 sit ups
1:00 bike + 10 kb sumo hih pulls
1:00 bike + 10/7 pull ups or ring rows
1:00 row + 15 sit ups
1:00 bike + 10 kb sumo hih pulls
Crossfit 3/27/19
Metcon
Strength stamina
Alternating OTM x 12 (6 Rounds):
Even Minutes – 5 Bench Press
Odd Minutes – 5 "Touch and Go" Power Cleans
Even Minutes – 5 Bench Press
Odd Minutes – 5 "Touch and Go" Power Cleans
Bench Press (1×5)
Power Clean (1×5)
Metcon (3 Rounds for reps)
3 Rounds (1:00 at each station)
Cal Row
Med Ball Sit-Ups
Cal Bike
T2B
Deadlifts (185/135)
Med Ball Sit-Ups
Cal Bike
T2B
Deadlifts (185/135)
Score will be total cals and reps each round
FIRE 3/27/19
Metcon (Calories)
10:00 row fast
EMOM – 5/3 burpees
Metcon (5 Rounds for reps)
Every 4:00 for 5 rounds
400m run
10 medball cleans
10 t2b or hanging knee raises
10 medball cleans
10 t2b or hanging knee raises
Crossfit 3/26/19
Back Squat (On the Minute x 10: 3 Back Squats)
Build from 60%
Metcon (Time)
5 rounds for time
10 Burpees
9 Clean and Jerk (95/65)
10 Burpees
250m Row
–rest 1:00–
9 Clean and Jerk (95/65)
10 Burpees
250m Row
–rest 1:00–
FIRE 3/26/19
Metcon
5 rounds for quality
15 yard heavy sled pull backwards
15 yard heavy sled push fwd
10 yard run
15 yard bear crawl
15 yard heavy sled push fwd
10 yard run
15 yard bear crawl
Metcon (Time)
5 rounds for time
50 du or 200m run
9 thrusters
15/12 cal row
1:00 rest between rounds
9 thrusters
15/12 cal row
1:00 rest between rounds
FIRE 3/25/19
Metcon
10 min emom
Odd = 15/12 cal bike
Even = 10 hollow rock + 30 yard shuttle run
Even = 10 hollow rock + 30 yard shuttle run
Metcon (Time)
3 rounds for time
5 pull ups
10 push ups
20 oh walking lunges
30 du or jumping jacks
10 push ups
20 oh walking lunges
30 du or jumping jacks
Crossfit 3/25/19
Death by Dynamic Push-ups (AMRAP – Reps)
Minute 1 starts with 5 reps (inside + outside = 1)
Minute 2 – 6 reps
Minute 3 – 7 reps
Etc., increasing by 1 dynamic pushup each round until you cannot complete prescribed number in a given round
Score is last COMPLETED round. So if I finished round 5 (which would be 9 dynamic pushups), and then failed in round 6 (10 dynamic pushups), my score is 10.
Minute 2 – 6 reps
Minute 3 – 7 reps
Etc., increasing by 1 dynamic pushup each round until you cannot complete prescribed number in a given round
Score is last COMPLETED round. So if I finished round 5 (which would be 9 dynamic pushups), and then failed in round 6 (10 dynamic pushups), my score is 10.
Metcon (Time)
3 rounds for time
100 Double-Unders
10 HSPU
5 Bar MU
10 Power Snatches (115/75)
10 HSPU
5 Bar MU
10 Power Snatches (115/75)
10 Burpee Box Jumps (24/20)
10 Wallballs 20/14