Sweat it out

CrossFit Fireground – CrossFit

View Public Whiteboard

HIT CLASS

Metcon (AMRAP – Rounds)

EMOMx40

Min 1- 12/10 Cal Row

Min 2- 10 Box Step-ups 20″

Min 3- 10 V-Ups

Min 4- 20 Mountain Climbers

Min 5- 8/5 Cal Bike

Min 6- 10 Medball Cleans 20/14

Min 7- 15/10 Push-Ups

Min 8- 10 K2E

NYE

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Death by Back Squats @65% (14 Min Cap)

Min 1 = 1 Squat

Min 2 = 2 Squats

min 3= 3 Squats
Warm-Ups to 65% of your 1RM. You will do 1 back squat the 1st min, 2nd the second min, 3 the 3rd min and so on.

Metcon

Metcon (Time)

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

Wallballs 20/14@10′

T2B

Box Jumps 24/20

20 Min Cap

Cal Burn

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Calorie Burner

AMRAPx25

20 Burpees

20 II Unders

20 Medball Sit-Ups 20/14

20 Single Arm OHDB Squat 50/35

20 Push-Ups

20 Hip Ext

20 Cal Row

5 Cal Bike

RX+20′ HS Walk 5′ sections

Cool Down RomWod

KO’s

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200M Row

10 Burpees

10 Box Jumps

10 Thrusters

10 Cal Bike

Metcon (Time)

1 Round

15 Box Facing Burpees

15 Snatches 95/65

RX+ 135/95

Rest 3 Min

Metcon (Time)

1 Round

20 Cal Row

20 Thrusters 115/75

15 Pull-Ups

RX+

20 Cal Bike

20 Axle Bar Thrusters 135/95

7 Ring M/U

Rest 3 Min

Metcon (Time)

1 Round

70 II Unders

20 Alternating DB Snatches 50/35

12 Hang Cleans 115/75

RX+ 70 II Unders

20 DB Snatches 70/50

12 Axle Hang Cleans 155/105

4 Legless Rope climbs

If finished before cut off

Rest 3 Min

Bonus Round

Metcon (Time)

1 Round

20 S2OH 95/65

15 Goblet Squats 1.5/1

7 Burpee Pull-Ups

RX+

20 S2OH Axle Bar 135/95

10 Pistols

7 Bar M/U

Overhead Squats

CrossFit Fireground – CrossFit

View Public Whiteboard

Weightlifting

Overhead Squat (2-2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

20 KBS 1.5/1

20 Lunges (alternating)

20 DB Press (strict)

20 Goblet Squats 1.5/1

20 Pull-Ups

20 Sit-Ups

RX+

20 KBS 2/1.5

20 Nasties

20 HSPU

20 Goblet Squats 2/1.5

20 C2B

20 GHD’s

Karen Grace

CrossFit Fireground – CrossFit

View Public Whiteboard

EMOM

Warm-up (No Measure)

EMOMx12

Min 1- 10/8 cal Row/Bike

Min 2 -10/8 Burpees

Min 3 – 20 Sit-Ups

Min 4 -5 Clean & Jerks

Clean & Jerks

Min 1 95/65

Min 2 115/80

Min 3 135/95

Min 4 155/105

Karen Meet Grace (Time)

3 Rounds

50 Wallballs 20/14 @10′

10 Clean & Jerks 135/96

Another 12 Days “WHAT”

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (Time)

12 Days with a BB

1 Thruster

2 Shoulder Press, 1 Thruster

3 Front Squat, 2 Shoulder Press, 1 Thruster

4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster

5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster

6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squat, 2 Shoulder Press, 1 Thruster

7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster

8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster

9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster

10 Squat Clean, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster

11 Over Head Squat, 10 Squat Cleans, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squats, 2 Shoulder Press, 1 Thruster

12 SDLHP, 11 Over Head Squat, 10 Squat Clean, 9 Hang P Snatch, 8 Push Jerk, 7 Deadlifts, 6 Push Press, 5 Back Squats, 4 Hang P Clean, 3 Front Squat, 2 Shoulder Press, 1 Thruster

Rx 95/65

RX+ 115/80

MERRY CHRISTMAS FIREGROUND

Omar

CrossFit Fireground – CrossFit

View Public Whiteboard

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

Extra Work

Metcon (Time)

2 Rounds

20 Cal Row

10 Cal AB

Saturdays

CrossFit Fireground – CrossFit

View Public Whiteboard

EMOM

Every 2 min x 12min Front Squat (2-2-2-2-2-2)

Front Squats
Front Squat every 2 min. You will build up on weight moving to AHAP.

Metcon

CFFG.SC (Time)

Round 1

50 II Unders

20 T2B

5 Squat Cleans 135/95

Round 2

50 II Unders

20 T2B

4 Squat Cleans 155/105

Round 3

50 II Unders

20 T2B

3 Squat Cleans 185/125

Round 4

50 II Unders

20 T2B

2 Squat Cleans 205/135

RX+

Round 1

155/105

Round 2

185/125

Round 3

205/135

Round 4

225/155

Cap 20 min

Lynn Style

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (5 Rounds for calories)

30 Seconds x 5 rounds Max Cal Bike

Rest between each round
The workout will start on the AB and you will do max cal in 30 seconds. You will already have a bench with Body Weight for men and 80%BW for the ladies set up and you will do max reps of Bench Press. MAX TIME BETWEEN AB & BENCH IS 30 SEC. rest as needed between sets. Your score will be cal on bike and reps on bench. If you do not do Body Weight for men and 80% for the ladies on bench dont put RX for bench press.

Metcon (5 Rounds for reps)

Body Weight Bench Press

Max Reps