Crossfit 12/31/18
Metcon (Time)
Accessory work
Metcon (Time)
21-15-9
Box Jump Overs (24/20)
Power Cleans (95/65)
Chest to Bar Pull-ups
Front Squats (95/65)
Lateral Barbell Burpees
Push Jerks (95/65)
Power Cleans (95/65)
Chest to Bar Pull-ups
Front Squats (95/65)
Lateral Barbell Burpees
Push Jerks (95/65)
FIRE
Metcon (Calories)
5 rounds
:30 bike mod
:30 bike standing fast
1:00 run fast
1:00 rest
:30 bike standing fast
1:00 run fast
1:00 rest
Metcon (Time)
5 rounds for time
30 yard sled push (mod)
10 hang cleans
2 x 30 yard sprint
10 push press
30 yard sled push
10 low box jumps or step ups
10 hang cleans
2 x 30 yard sprint
10 push press
30 yard sled push
10 low box jumps or step ups
FIRE 12/29/18
Metcon
5 rounds
1:30 nasal only row
1:30 active recovery
1:30 nasal only row
1:30 active recovery
Metcon (Time)
Every 4 mins for 5 rounds
5 burpees
10/7 cal bike
15 yard sled push high
15 yard sled push low
15/10 wall balls
5 burpees
5 burpees
10/7 cal bike
15 yard sled push high
15 yard sled push low
15/10 wall balls
5 burpees
Score is slowest round
Crossfit 12/29/18
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
FIRE 12/28/18
Metcon
5 rounds not for time
10 yard plate push
10 half kneeling dB press/arm
10 dB curls with 3 sec negative
10 half kneeling dB press/arm
10 dB curls with 3 sec negative
Metcon (Time)
For time
30 sit ups
5 lap run
15 ball slams
1 mile bike
15 ball slams
5 jap run
30 sit ups
5 lap run
15 ball slams
1 mile bike
15 ball slams
5 jap run
30 sit ups
Crossfit 12/28/18
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
Our athlete and great friend Tony Russell is being deployed to serve our country in January. We will be performing (per his request) 3 muscle ups after every round of DT
Thank you for your service Tony
Thank you for your service Tony
FIRE 12/27/18
Metcon (Calories)
12 min emom
Odd = :40 bike
Even = :40 run mod:fast
Even = :40 run mod:fast
Metcon (AMRAP – Rounds and Reps)
12 min amrap
9/6 push ups
9 thrusters
15/12 cal row
9 thrusters
15/12 cal row
Crossfit 12/27/18
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
CrossFit 12/26/18
Metcon (Time)
For time with a partner
100 DU’s
50 pull ups
100 lunges holding slam ball 30/20#
50 slam ball sit ups 30/20#
100 slam balls 30/20#
50 Russian twists with slam ball
100 lunges with slam ball
50 pull ups
100 DU’s
50 pull ups
100 lunges holding slam ball 30/20#
50 slam ball sit ups 30/20#
100 slam balls 30/20#
50 Russian twists with slam ball
100 lunges with slam ball
50 pull ups
100 DU’s
While partner A. Works partner B. Holds a 45/25# plate overhead. Reps are split evenly
If plate touches head or is dropped it’s a 5 burpee penalty for both partners
FIRE 12/26/18
Metcon
4 rounds not for time
15 yard sled push mod/heavy
15 yard sled pull back
10 bench press with 3 sec negative
10 ring/bar row with 3 sec negative
15 yard sled pull back
10 bench press with 3 sec negative
10 ring/bar row with 3 sec negative
Metcon (5 Rounds for reps)
Every 5 min for 5 rounds
20/14 cal row
10×20 shuttle sprints
21/14 cal bike
10×20 shuttle sprints
21/14 cal bike
Round 2: 3 Ring Muscle-ups + 80 Double Unders + 3 Ring Muscle-ups
Round 3: 2 Ring Muscle-ups + 60 Double Unders + 2 Ring Muscle-ups
Round 4: 1 Ring Muscle-up + 40 Double Unders + 1 Ring Muscle-up
**rest
Sub pull up/dip combo