Annie Meets Cindy

CrossFit Fireground – CrossFit

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Cindy Meets Grace For A Run (Time)

10 Clean & Jerks 135/95

4 Rounds of Cindy

Run 400m

10 Clean & Jerks 135/95

3 Rounds of Cindy

Run 200m

10 Clean & Jerks 135/95

2 Rounds of Cindy

Run 100m

RX+ C2B

Run Kelly

CrossFit Fireground – CrossFit

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Run Kelly (Time)

30 Burpees

3 rounds of Kelly

400m Run

30 Box Jumps 24/20

30 Wallballs 20/14 @10′

100 II Unders

1000m Row (Time)

Max Effort 1000m Row

Back Squats

CrossFit Fireground – CrossFit

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Back Squats (Pausing) (2-2-2-2-2)

5 Sets of 2

1 Pausing Back Squat

1 Back Squat

Set 1- 65% of estimated 1RM

Set 2- 70%

Set 3-4-5 @ 75%
Looking for this to be on the lighter side. Working on the upright positioning. We will pause for 3 sec at the bottom.

Metcon (Time)

3 Rounds for time

10 KBS 1.5/1

10 Wallballs 20/14 @10

10 Goblet Squats

10 T2B

Getting Warm Again

CrossFit Fireground – CrossFit

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Heartburn (Time)

1 Mile Run/ 3 Mile Bike/ 2000m Row

Directly into

10 Rounds of BBT “Bergeron Beep Test”

1 Round of BBT

7 Thrusters 75/55

7 Pull-Ups

7 Burpees

Handstand Friday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx10

Min 1- 15 Box Step Ups

Min 2- 10 Power Snatches BB

Min 3- 30 Sec HS Hold

Min 4- 10 Pull-Ups

Min 5- 20 Wallballs 20/14

Handstand Walk

Spending 10 min working on Handstand walk.

Hop Scotch (Time)

5 Round

10 Power Snatches 95/65

10 Box Jumps 24/20

Wish I Had A FRIEND

CrossFit Fireground – CrossFit

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Teams of 2 (No Measure)

AMRAPx30

200m Run

50 Burpees

2 Tire Flips & 10M Bear Crawl (each Person)

200m Run

50 Air Squats

2 Tire Flips & 10M Bear Crawl

200m Run

50 Lunges

2 Tire Flips & 10M Bear Crawl

200m Run

50 Push Ups

2 Tire Flips & 10M Bear Crawl.

Only 1 person working at a time. The bear crawl and tire flips will be each person on the team. Both members will do 2 tire flips and 10m bear crawl.

Dead Day

CrossFit Fireground – CrossFit

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Deadlift Stamina (3-6-9-12-15)

3-6-9-12-15

Unbroken Deadlifts 60% of 1RM

After each set, 10/5 Strict HSPU

Trail Blazer (Time)

3 Rounds

600m Run

80 II Unders

21 Push Press 95/65

RX+

3 Rounds

800m Run

80 II Unders

21 Push Press 115/85

What Month is it?

CrossFit Fireground – CrossFit

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Power Clean Skill Work (4-4-4-4-4)

5 Sets of the Complex

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Set 1- 60%

Ser 2- 65%

Set 3-4-5 70%

Reps based off of 1RM Power Clean

Nowhere Fast (Time)

For Time

Workout starts with 5 Sit-ups or T2B

50 Power Cleans 135/95

Every minute 5 Sit-Ups

RX+

50 Power Cleans 155/105

Every Minute 5 T2B

Cool July

CrossFit Fireground – CrossFit

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Warm-up

EMOM

Stamina Squats # 69% (3-6-3-6-3-6-3-6-3-6-3-6)

EMOMx 12

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

69% of 3RM Back Squat

Just like last week the weight doesn’t change.

Metcon

Hot Sauce (4 Rounds for reps)

Your Score will be reps of Overhead Squats. Each round scored separatly.

Part 1

AMRAPx 3:00

21/15 Cal Row

21 Burpees

Max Overhead Squats 45/35

Rest 3:00

Part 2

AMRAPx 3:00

18/13 Cal Row

18 Burpees

Max Overhead Squats 75/55

Rest 3:00

Part 3

AMRAPx 3:00

15/11 Cal Row

15 Burpees

Max Overhead Squats 95/65

Rest 3:00

Part 4

AMRAPx 3:00

12/9 Cal Row

12 Burpees

Max Overhead Squats 115/85

RX+

75/55 & Lateral Burpees over Rower

95/65 & Lateral Burpees over Rower

115/85 & Lateral Burpees over Rower

135/95 & Lateral Burpees over Rower

Warm-up (No Measure)

AMRAPx5

Run 100m

10 Goblet Squats

10 Lunges

10 Overhead Squats BB

10 Core

Back Squat Primer

5-4-3-3

Team Time

CrossFit Fireground – CrossFit

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We Work Team (Time)

Teams of 3

800m Run

60 Deadlifts . 115/85

60 Front Squats

60 Push Jerks

800M Run

50 Deadlifts 135/95

50 Front Squats

50 Push Jerks

800m Run

40 Deadlifts 155/105

40 Front Squats

40 Push Jerks

800m Run

30 Deadlifts 175/125

30 Front Squats

30 Push Jerks

RX+ Carry a 45/25# Plate during the run