FIRE 2/15/19
Metcon (Calories)
10:00 emom
Metcon (AMRAP – Rounds and Reps)
15 min amrap
50 du or 2 lap run
12 thrusters
15/12 cal row
12 t2b or knee raises
12 thrusters
15/12 cal row
12 t2b or knee raises
Thrusters are light. RX is 75/55. If you can’t get 4+ reps each set on t2b do knee raises
Crossfit 2/15/19
Bench Press (5 x 5)
Build to a heavy set of 5
Record your heaviest successful set of 5
Between each set max strict chest 2 bar pull ups
FIRE 2/14/19
Metcon (2 Rounds for reps)
Rowing
Every 2:00 for 12:00
Every 2:00 for 12:00
250/200m row hard
Record slowest round first and fastest round second
Metcon (Time)
5 rounds for time
5-4-3-2-1 lap run
20 sit ups
10 strict press
20 sit ups
10 strict press
Crossfit 2/14/19
Skill
15 mins of skill or mobility work
Metcon (Time)
For time
50 Double Unders, 5 HSPU, 50 Sit-ups, 5 HSPU
40 Double Unders, 5 HSPU, 40 Sit-ups, 5 HSPU
30 Double Unders, 5 HSPU, 30 Sit-ups, 5 HSPU
20 Double Unders, 5 HSPU, 20 Sit-ups, 5 HSPU
10 Double Unders, 5 HSPU, 10 Sit-ups, 5 HSPU
40 Double Unders, 5 HSPU, 40 Sit-ups, 5 HSPU
30 Double Unders, 5 HSPU, 30 Sit-ups, 5 HSPU
20 Double Unders, 5 HSPU, 20 Sit-ups, 5 HSPU
10 Double Unders, 5 HSPU, 10 Sit-ups, 5 HSPU
Crossfit 2/13/19
Back Squat (5 x 2 Tempo back squat)
7 Second Negative, 3 Second Pause in Bottom
Metcon (3 Rounds for reps)
3 rounds
5 min amrap
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike
Rest 5 Minutes
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
FIRE 2/13/19
Metcon (1 Rounds for reps)
Every 2:00 for 5 rounds
15 yard low sled push heavy
15 yard sled pull back
40 DU or or 2 lap run
15 yard sled pull back
40 DU or or 2 lap run
Record Fastest time first and slowest time second
Metcon (4 Rounds for reps)
Every 4:00 for 4 rounds
12 burpees over db
12 db hang squat cleans (can be power clean into front squat)
Max cal bike until 3:00
12 db hang squat cleans (can be power clean into front squat)
Max cal bike until 3:00
Score is total cals per round
FIRE 2/12/19
Metcon (AMRAP – Reps)
Tabata Circuit
8 rounds of :30 work :10 rest
Plate ground to overhead
Pop Squats
Tuck Crunch
Push up to kick back
Rotate every :30
Metcon (AMRAP – Rounds and Reps)
12 min amrap
3 lap run
9 pull ups (assisted)
12 Ball Slams
9 pull ups (assisted)
12 Ball Slams
Crossfit 2/12/19
Metcon
Stamina Conditioning
On the 4:00 x 3 Sets
On the 4:00 x 3 Sets
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups
15/12 Calorie Row
15 Kipping Handstand Push-ups
Metcon (AMRAP – Rounds and Reps)
15 min amrap
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Crossfit 2/11/19
Squat Clean and Jerk (on the min x 11)
Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%,
Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%,
Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%
Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%,
Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%
Record heaviest successful lift
Metcon (Time)
21-15-9
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Front Squats (115/80)
Box Jump Overs (24/20)
Front Squats (115/80)
RX+
70/53 kb
135/95 Front Squats
FIRE 2/11/19
Metcon (5 Rounds for reps)
Bike
5 rounds
5 rounds
:30 bike standing
:30 bike arms only
:30 bike fast
1:00 rest
:30 bike arms only
:30 bike fast
1:00 rest
Metcon (Time)
5 rounds for time
12 kbs
30 yard box push
12 step ups
30 yard box push
12 goblet squats
30 yard box push
12 step ups
30 yard box push
12 goblet squats
:30 rest