Fight Gone Bad

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Row 200m

10 Heavy Wallballs

10 High Box Step ups

10 Strict Press BB

10 Good Mornings BB

Then

1 time through 30sec each station

Wallballs 20/14@10′

SDLHP 75/55

Box Jumps 20″

Push Press 75/55

Cal Row

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wallballs 20/14@10′

SDLHP 75/55

BJ 20″

PP 75/55

Cal row

Extra Work

,: 800m Run (Time)

Max Effort 800m Run
,

Froning

CrossFit Fireground – CrossFit

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Weightlifting

0-30 will be briefing, warm-up, and EMOM.

Quick transition into metcon

Metcon 20 min cap

EMOMx15

EMOMx15

Min 1-3 2 Hang Squat Snatches

Min 4-6 2 Squat Snatch from Launch Position

Min 7-9 2 Squat Snatch from floor (singles are ok)

Min 10-15 1 Squat Snatch (AHAP)

Starting at 65% of 1 RM and move up to AHAP.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Squats

CrossFit Fireground – CrossFit

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Weightlifting

Back Squat (3-3-3-3-3)

0-35 min for brief, warm-up, back squats.

5 Min transition

40-52 AMRAP

52-60 Clean up

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

5 Hang P Clean 95/65

5 Push Press

5 Back Squats

RX+

5 Hang P Clean 115/80

5 Push Press

5 Back Squats

5′ HS Walk (unbroken)

1 Legless Rope Climb 12′ Ladies/15′ men

Clean it up

CrossFit Fireground – CrossFit

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Weightlifting

EMOMx10 P Clean (10-9-8-7-6-5-4-3-2-1)

EMOMx10

P Clean @65%
Min 1 you will do 10 reps

Min 2 you will do 9 reps

and so on. Staying with same weight for all reps

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

100 II Unders . 2:1 Singles

10 DB Push Press 35/20

75 Sit-Ups

10 Ball Slams 25/20

50 KB Swings 1.5/1

10 T2B/ Knee Raises

25 Goblet Squats 1.5/5

10 Cal Row

RX+

100 II Unders

10 HSPU

75 Sit-Ups

10 C2B Pull-Ups

50 KBS 1.5/1

10 T2B

25 Goblet squats 1.5/1

10 Cal Row

Napalm

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

5 Inch worms

1 Wall walk

5 Good mornings BB

2 Wall Walks

5 Straight Legged Dead BB

3 Wall walks

5 HR Burpees

Deads

Building up to WOD weight

Pull-Ups 2-2-2-2

Metcon

Napalm (Time)

2 Rounds

15 Pull-Ups

20 Bar Over Burpees

30 Deadlifts 185/105

40 Wallballs 20/14@10′

RX+

10 Bar M/U

20 Bar Facing Burpees

30 Deadlifts 225/155

40 Wallballs 20/14@10′
Scale as needed

Extra Work

Metcon (Time)

2000m Row

Feeling heavy

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx12

Min 1: 20/16 Wallballs 20/14@10′

Min 2: 10/8 Cal Row

Min 3 : 12/10 T2B/ Knee Raises

Min 4: 12/8 HR Burpees

Metcon

Metcon (Time)

21-18-15-12-9-6-3

DB Snatches (alternating) 45/35

Sit-Ups

OH Lunges 45/25

II Unders

Extra Work

Metcon (AMRAP – Reps)

Rope Climbs

Max Rope climbs in 2 min

Turkey Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Quick warm up on your own. The WOD will cap at 45 min so we will get started no later than 15 after.

Metcon

Metcon (Time)

HAPPY THANKSGIVING CFFG CREW

I’m thankful for each and everyone of you.

400M Run buy in and out and between each set.

10-9-8-7-6-5-4-3-2-1

2fers Wallballs 20/14@10′

Box Jumps 24/20

KBS 1.5/1

RX+ 10′ HS walks

45 Min Cap

Body Weight

CrossFit Fireground – CrossFit

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Weightlifting

Over Head Squat (15-8)

Body Weight OHS
Warm up to your body weight (not what you want to weigh) You will do 2 sets, one set of 15 and one set of 8 with as much rest between as needed

Metcon (AMRAP – Reps)

AMRAPx12

Buy in 30 II Unders (unbroken) or 1 min attempts

3 Burpees

3 T2B

6 Burpees

6 T2B
Continue up by 3 every round until out of time.

Extra Work

Handstand Walk (max distance)

Working on HS Walks

RING RING RING

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

6 min warm up :40sec work 20sec rest

Min 1. Wallballs

Min 2. Cal on bike

Min 3. Wall climbs

Min 4. Hang Snatch BB

Min 5. 3 kip swings 1 Pull-Up (Repeat)

Min 6. Thrusters BB

Van Damme ish (Time)

20 Snatches 95/65

10 C2B Pull-Ups

20 Clean & Jerks 95/65

10 C2B Pull-Ups

20 Thrusters 95/65

10 C2B Pull-Ups

RX+

20 Snatches 135/95

5 Ring M/U

20 Clean & Jerks 135/95

5 Ring M/U

20 Thrusters 135/95

5 Ring M/U

Extra Work

1000m Row (Time)

Max Effort 1000m Row

Assault Bike (Time)

50 Cal on bike

IF TIME ALLOWS