Boot Camp Burn

CrossFit Fireground – CrossFit

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Burn May (Time)

4 Rounds

20 Air Squats

20 Push-Ups

20 Sit-Ups

20 Box Step Ups 20″

Rest 2 Min

3 Rounds

15 Medball Cleans

15 Slamballs 25/20

15 Mt Climbers

15 V-Ups

Rest 2 Min

2 Rounds

10 Cal Row/Bike/Erg

10 Burpees

10 DB Bench Press 50/35 (Scale as needed)

10 OH Lunges 45/25

Rest 2 Min

1 Round

100 II Unders

Hump Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Row/Erg

10 Push Ups

10 Squats

100m Row/Erg

5 Pull-Ups

5 OHS BB

50m ERG

Weightlifting

Bench Press (1-1-1-1-1-1)

Metcon

Metcon (5 Rounds for time)

Gymnastic Conditioning

Every 2:00 x 5 Rounds

6 Front Squats 135/95

4 Pull-Ups

2 C2B Pull-ups

Scaled C2B will be Push-Ups

RX+

Every 2:00 x 5 Rounds

9 OHS 135/95

6 C2B

3 Bar M/U

Score your time on each round

Taco Tuesday

CrossFit Fireground – CrossFit

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Metcon (5 Rounds for time)

Every 3 Min x 5 Rounds

9 Burpees

15 KBS 1.5/1

RX+

9 Burpees over box 24/20

12/9 Cal Bike/ Row/ Erg

Score will be time on each round

Bruiser (Time)

3 Rounds

60 II Unders

30 Air Squats

10 Push Jerks 135/95

Rx=

3 Rounds

60 II Unders

30 Air Squats

10 Push Jerks 205/145

Mondays

CrossFit Fireground – CrossFit

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Gymnastic conditioning (10 Rounds for reps)

Min 1 Work

Min 2 Rest

Min 1

0-20 sec Max Power Cleans 115/85

20-30 Rest

30-60 Max Pull-Ups

RX+

0-20 Max Power Cleans 135/95

20-30 Rest

30-60 Max Ring Muscle -Ups

10 total scores , each round of Power Cleans & each round of Pull-Ups/M/U

Jackquinn (Time)

For Time

600m Run

Directly into

3 Rounds of

40 Wallballs 20/14 @10’/9′

30 Alternating DB Snatches 45/25

RX+

100/80 Cal Row

Directly into

50 Wallballs 20/14@10′

30 Alternating DB Snatches 50/35

Teams of 2

CrossFit Fireground – CrossFit

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Turn Left (AMRAP – Rounds and Reps)

Teams of 2,

AMRAPx30

9 Front Squats 95/65

7 Burpees

5 Pull-Ups

200m Row/Bike/Erg

Partner 1 completes the full round, then changes.

RX+

9 Fat Bar Front Squats 130/90 (1 bar per team & bar is 20#)

7 Box Over Burpees 24/20

5 Bar M/U

300m Row/Bike/Erg

20.3

CrossFit Fireground – CrossFit

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Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Friend Day

CrossFit Fireground – CrossFit

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Bring a Friend Burn 3 (AMRAP – Reps)

EMOMx30

50 Sec work 10 sec rest

Station 1 Row Cal

Station 2 Box Step Ups

Station 3 G2OH Plate 25/15

Station 4 Bike Cal

Station 5 Ski Erg Cal

Station 6 Sit-Ups

Station 7 HR Push-Ups

Station 8 Mountain Climbers

Station 9 Slam Balls

Station 10 Rest

Score is total Cal & Reps

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Metcon (Time)

Run 800m

50 Walking Lunges

25 Pull-Ups

25 Burpees

25 Pull-Ups

50 Walking Lunges

Run 800m

IF YOU HAVE A VEST, WEAR IT

RX+

1000m Row

50 OH Lunges 45/25

25 C2B

25 Box Over Burpees 24/20

25 C2B

50 OH Lunges 45/25

1000m row

IF YOU HAVE A VEST, WEAR IT..

3 Part Conditioning effort today

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Row 300m

10 Burpees

10 BB Clean & Jerks

10 BB OH Squats

BB Warm-Up

Good Mornings

Back Squats

Elbow Rotations

Press & Reach

Romanian Deads

Front Squats

Clean & Jerk

P Snatch Primer

2-2-2

Metcon

Hot Air (5 Rounds for time)

Every 5 Min x 5 Round

30 Squats

20 Brupees

3 Clean & Jerks 155/105

2 Front Squats

1 Squat Clean

RX+

30 Squats

20 Burpees

3 P Snatches 155/105

2 OH Squats

1 Squat Snatch

Back Squats

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

10 DB Power Snatches ( ALT)

10 Wallballs

10 Cal Row

10 Kip Swings

BB Warm-Up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Weightlifting

Back Squats Ascending % (10-8-6-4-2)

Every 3 min

Back Squats

Set 1- 10 Reps @ 60%

Set 2- 8 Reps @ 67%

Set 3- 6 Reps @ 75%

Set 4- 4 Reps @ 82%

Set 5- 2 Reps @ 87%

Metcon

Roadies (Time)

2 Rounds

70 Wallballs 20/14 @10’/9′

400m Run

30 Alternating DB Power Snatches 45/25

15 Pull-Ups

RX+

70 Wallballs 20/14 @10’/9″

50/35 Cal Row/Bike

30 Alternating DB Power Snatches 50/35

15 Bar M/U