FIRE 12/12/18
Metcon
4 rounds for quality
Metcon (Time)
Every 1:30 for 8-10 rounds
9/6 cals on bike
9 jumping squats
12 sit ups
Score is slowest round
9/6 cals on bike
9 jumping squats
12 sit ups
Score is slowest round
Crossfit 12/11/18
Metcon (AMRAP – Reps)
Gymnastics/Conditioning
5 Rounds
In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
**Rest :30 after each round**
In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
**Rest :30 after each round**
Metcon (AMRAP – Reps)
7 min amrap
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.
Barbell: 135/95
FIRE 12/11/18
Metcon
5 rounds
:20 plate push + :10 rest
:20 shuttle run + :10 rest
:20 squats + :10 rest
:20 hollow hold + :10 rest
:20 shuttle run + :10 rest
:20 squats + :10 rest
:20 hollow hold + :10 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15/12 cal row
12 kbs
9 push press
12 kbs
9 push press
Crossfit 12/10/18
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts
Back Squat (6×6)
Front Squat (6×3)
Metcon (Time)
For time
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)
FIRE 12/10/18
Metcon
5 rounds
1:00 run fast
:30 run easy
:30 bear or rounded plank hold
:30 run easy
:30 bear or rounded plank hold
Metcon (AMRAP – Reps)
4 rounds
1:30 bike
:30 rest
1:30 amrap of 30 DU’s or plate jumps
10 hang DB snatch
:30 rest
:30 rest
1:30 amrap of 30 DU’s or plate jumps
10 hang DB snatch
:30 rest
Each amrap is worth 40 reps
Crossfit 12/8/18
Metcon (AMRAP – Reps)
5 rounds
4 min amrap
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)
400 Meter Run
1 Round of "Cindy"
Max Power Snatches (115/80)
2 Minutes Rest Between
FIRE 12/8/18
Metcon (4 Rounds for reps)
4 rounds on the rower
1:00 moderate
:30 fast
:30easy
:30fast
:30 rest
:30 fast
:30easy
:30fast
:30 rest
Metcon (AMRAP – Reps)
5 rounds of 4 min amrap
5 lap run
1 round of Cindy
(5 pull ups, 10 push ups, 15 air squats)
Max burpees
Rest 2 mins between rounds
1 round of Cindy
(5 pull ups, 10 push ups, 15 air squats)
Max burpees
Rest 2 mins between rounds
Crossfit 12/7/18
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts
Front Squat (6×1)
Back Squat (6×3)
Metcon (AMRAP – Rounds and Reps)
20 min amrap
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
FIRE 12/7/18
Metcon (Calories)
Bike Tabata
:20 work
:10 rest
:10 rest
Metcon (AMRAP – Rounds and Reps)
20 min amrap
20 wall balls
20 kb sumo DL high pull
20 box jumps / steps
20 push press
20/14 cal row
20 kb sumo DL high pull
20 box jumps / steps
20 push press
20/14 cal row
FIRE 12/6/18
Metcon (AMRAP – Reps)
Rowing
3:00 mod/fast without looking
1:00 rest
1:00 rest
4 rounds
1:00 fast + :30 easy
Rest 1:00
3:00 mod/fast without looking
1 burpee penalty for every 5m difference
Score is total burpees
Metcon (Calories)
16 min emom rotating between
Min 1 = Max cal ski erg
Min 2 = Max situps
Min 3 = Max sled push
(moderate weight)
Min 4 = 15 banded hip bridges
Min 1 = Max cal ski erg
Min 2 = Max situps
Min 3 = Max sled push
(moderate weight)
Min 4 = 15 banded hip bridges
10 DB curls w/ 3" negative
5 strict T2B or hanging knee raise