Welcome back

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon

Team Fifty (Time)

Teams of 2

For Time

100 Box Jumps 24/20

100 Jumping Pull-Ups

100 KB Swings 1.5/1

100 Lunges

100 K2E/Knee raises

100 Push Press 65/45

100 Hip Ext

100 Wallballs 20/14@10″

100 Burpees

100 II Unders/200 SIngles

Happy Friday Fireground

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOMx10

Min 1-10 Kip Swings

Min 2-10 Cal Bike

Min 3- 100m run

Min 4-20 Core

Min 5- 20 II Unders

Weightlifting

Weighted Pull-ups (2-2-2-2-2)

This is a strict pull-up. We will spend sometime working on negatives if you’re unable to do a strict pull-up

Metcon

Metcon (Time)

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

II Unders

200m Run

RX+

The set of 3 needs to be triple unders!! That means you will do 3 triple unders on your last set. Everyone will finish with a 200m run.

Hump Day Lynn Style

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOMx10

2 Rounds

Min 1-100m Run

Min 2-10 Push-Ups

Min 3- 20 Air Squats

Min 4- 20 Sit-Ups

Min 5- 20 Jumping Lunges

Bench Press Primer

5-3-1

Building up to metcon weight

Metcon

A: Lynn Style Run/Bench Press (5 Rounds for time)

Run 400

Max Body Weight Bench Press(Male)

Max 80% BW Bench Press(female)

Rest as needed between sets
You will score your run under time and y our reps under reps. Each round is scored separately.

B: Lynn Style Run/Bench (5 Rounds for reps)

5 Rounds each for time & reps

Run 400m

Max Reps Body Weight Bench Press(Male)

Max Reps 80%BW (Female)
You will run the 400, come in log your time quickly and start your max reps on bench. Score time and reps.

Best hour of my day

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOMx10

Min 1- 15 Thrusters BB

Min 2- 10 Kip Swings

Min 3- 10 KBS

Min 4- 10 RIng Rows

Min 5- 15 Front Squats BB

Weightlifting

Tempo Front Squats

5 Sets

1 Tempo Front Squat

1 Front Squats

1)60% 2)65% 3)70% 4)70% 5)70%

Tempo Front Squat- Take a full 5 second descent on the squat.

3 Second pause in the bottom. Stand

Metcon

Jack Daniels (Time)

For Time

800m Run

50 Thrusters 65/45

30 Pull-Ups

RX+

1000m Run

50 Thrusters 75/55

30 C2B

Sunday

CrossFit Fireground – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8x100m “Easy” Relay Races…

then…

AMRAP x 8 Minutes

2, 4, 6, 8…

Up/Down Broad Jumps

Glute Bridges

Step Ups

Workout

Metcon (Time)

FOR TIME

50 Burpees*

into…

5 ROUNDS

12 DB Hang Power Clean (50/35)|(35/25)

12 DB Suitcase Box Step-Over (24/20)

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike

2:00 Rebound Recovery

Teams of 2

CrossFit Fireground – CrossFit

View Public Whiteboard

Load it up (AMRAP – Rounds and Reps)

Teams of 2

AMRAPx30

30 Wallballs 20/14@10′

20 Burpees

10 P Clean & Jerks

Run 200m (One team member running at a time)

Each round you will go up in C&J weight. If you make it to the top you will repeat the top load until time is up.

Round 1 95/65

Round 2 115/85

Round 3 135/95

Round 4 155/105

Round 5 185/125

Round 6 205/155

Round 7 225/175

Squat Cleans

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Brief & Warm-up 0-12

Squat Cleans 12-45

Metcon 45=60

Warm-up (No Measure)

AMRAPx6

10 Hang P Cleans BB

10 Front Squats BB

10 Straight Legged Deads

10 II Unders

10 Kip Swings

10 PVC Pass through Lunges

Weightlifting

Squat Clean (1-1-1-1-1-1)

Working on building to as AHAP

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled

3 Round for time of:

50 Squats

7 Pull-Ups

10 Hang Power Cleans 115/85

Burn

CrossFit Fireground – CrossFit

View Public Whiteboard

Burnx5 (No Measure)

5 Min Stations

2:00 Min Max Push-Ups

Rest 1:00 Min

2:00 Min Max Push-Ups

Rest 2:00 Min

2:00 Min Max Nasties (jumping lunges)

Rest 1:00 Min

2:00 Min Max Nasties

Rest 2:00 Min

2:00 Min Max Cal Row

Rest 1:00 Min

2:00 Min Max Cal Row

Rest 2:00

2:00 Min Max Box Step Ups 20″

Rest 1:00 Min

2:00 Min Max Box Step Ups

Team within a Team

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAPx35

150 Wallballs 20/14@10

30 Pull-Ups RX+ 10 Rope Climbs

30 P Snatches 95/65 RX+ 135/95

1000m Row

30 Clean & Jerks 95/65 RX+135/95

300 II Unders/600 Singles

Every 15 Min we will take a break from the madness.