Month: December 2019

CrossFit Fireground – CrossFit

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Team Day inside (AMRAP – Rounds and Reps)

Teams of 3

AMRAPx30

100 II Unders

100 Fatbar Thrusters 75#

100 Pull-Ups

100 Front Rack Lunges Fatbar 75#

Someone will be rowing the whole time. You will put your cal score in the cal WOD

Metcon (Calories)

Teams of 3 cal row

AMRAPx30

Naughty or Nice

Naughty, Nice, or Elf (Time)

RX Naughty

15-12-9

P Snatches 95/65

30 II Unders

Thrusters 95/65

30 II Unders

Scaled Nice

15-12-9

P Snatches 75/55

30 II Unders/60 Singles

Thrusters 75/55

30 II Unders 60 SIngles

Kids ELF

4 Rounds

10 KBS

20 Single Unders

10 Plate Jumps

20 Single Unders

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

30 Sec Side Plank (Each Side)

200m Row

10 Push Ups

Down & Back DB Farmers Carry

Front Squat Primer

6-4-2

Weightlifting

Tempo Front Squats (1-1-1-1-1-1-1-1-1)

EMOMx9

1 Tempo Front Squat

3 Sec Down

3 Sec Bottom

3 Sec Up

Set 1-3 63%

Set 4-6 67%

Set 7-9 71%

Metcon

Stairmaster (Time)

RX

Run 400m

30 DB Box Step Ups 45/25 . 24/20

Run 300m

20 DB Box Step-Ups

Run 200m

10 DB Box Step Ups

Directly into

10-20-30

Alternating DB Snatches 45/25

Wallballs 20/14 10/9′

RX+

30-20-10

Cal Row/Bike/Erg

DB Box Step Ups 50/35 24/20

Directly into

10-20-30

Alternating DB Snatches 50/35

Wallballs 20/14 10/9′
Alternate legs every rep on the step ups.

A single DB is used on the step ups

CrossFit Fireground – CrossFit

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Metcon

Metcon (Time)

4 Rounds for time

20 Push Ups

20 Sit-Ups

20 Air Squats

20 KBS 1.5/1

Extra Work

Metcon (No Measure)

Work on weekness

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

Sliverback Primer

3 Sets

7x Single Arm DB Bench Press (each Side)

200′ single Arm Overhead Carry (Change every 50″)

Push Press Primer

6-4-2

Push Press (6-6-6-6)

4 Sets of 6 reps with 2 Min rest between sets. Building to a heavy set of 6

Geico (AMRAP – Rounds and Reps)

AMRAPx15

60 II Unders/120 Singles

30 Lunges

10 Thrusters 95/65

RX+

60 II Unders

30/21 Row/Bike/Erg

10 Thrusters 155/105

CrossFit Fireground – CrossFit

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Lead Foot (3 Rounds for reps)

AMRAPx4

27 Cal Row

27 Burpees

27 Pull-Ups

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups

RX+

AMRAPx4

27 Cal Row

27 Burpees

27 C2B

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups

Extra Work

Metcon (No Measure)

0:00-5:00

3 Deficit Strict Handstand Push-Ups

:15 Second Hanging L-Sit

5:00-10:00

3 Deadstop HandStand Push-Ups

6 Strict T2B

10:00-15:00

3 Tempo Strict Pull-ups (3 sec Up, 3 Sec Down)

:15 Seconds Freestanding Handstand or Handstand Floater Practice.
We’ll work through these 5 min couplets AMRAP style, but for quality over speen.

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Push Ups

10 Sit-Ups

10 Cal Bike/Erg

10 Squats

10 PVC Overhead Squats

BB Warm-Up

Silverback Primer

3 set for quality

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each Side)

Back Squat Primer

6-4-2

Building up to 72% of your 5 rep max Back Squat.

Week 2 Squat Waves (6-4-2 . 6-4-2 6-4-2)

All percentages are based off our 5 Rep Max.

Set 1- 6 Reps @72%

Set 2- 4 Reps @78%

Set 3- 2 Reps @84%

Rest 3 Min

Set 4- 6 Reps @78%

Set 5 -4 Reps @84%

Set 6 -2 Reps @90%

Rest 3 Min

Set 7 -6 Reps @84%

Set 8 -4 Reps @90%

Set 9 -2 Reps @96%
This will be just like last week. You will do 6 reps , change weight, do 4 reps, change weight, do 2 reps then rest 3 min. NO RESTING BETWEEN THE 6-4-2. This should take no more than 10 or 11 min to complete. Scoring your 96% lift

Power Move (AMRAP – Rounds and Reps)

AMRAPx10

6 Power Snatches 95/65

9 Overhead Squats 95/65

12 Box Jumps 24/20

CrossFit Fireground – CrossFit

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Team Triple Three (Time)

Teams of 2

Row 3000m

300 II Unders

3 Mile Run

You must complete row before moving to II under and so on. One person working at a time.
Singles will 600

CrossFit Fireground – CrossFit

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Front Pause Squats (1-1-1-1-1-1-1-1-1)

EMOMx9

1 Tempo Front Squat

TEMPO

3 Sec Down

3 Sec Bottom Pause

3 sec Stand

Set 1-3 60%

Set 4-6 64%

Set 7-9 68%

Metcon

Outside the box (AMRAP – Reps)

AMRAPx20

Run 100m, 1 Burpee

Run 100m, 2 Burpees

Run 100m, 3 Burpees

Run 100m, 4 Burpees

Run 100m, 5 Buroees

Run 100m, 6 Buroees

Run 100m, 7 Buroees

Run 100m, 8 Buroees

Run 100m, 9 Buroees

Run 100m, 10 Buroees

RX+

Row 100m , Box Over Buroees
Your score will be the # of Burpees you get

CrossFit Fireground – CrossFit

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Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Cool Down RomWod

CrossFit Fireground – CrossFit

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Weightlifting

Clean Complex

Every 90 Sec x 7 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Based on 1RM Squat Clean

Set 1- 60%

Set 2 -65%

Set 3- 70%

Set 4-7 Build to a Heavy Complex

Metcon

Low Tide (3 Rounds for reps)

AMRAPx5

Buy in 400m Run

7 Squat Clean 95/65

25 II Unders/50 Singles + 5 Burpees

Rest 5 Min

AMRAPx5

Buy in 300m Run

5 Squat Cleans 115/85

25 II Unders/ 50 Singles + 5 Burpees

Rest 5 Min

AMRAPx5

Buy in 200m Run

3 Squat Cleans 135/95

25 II Unders/ 50 Singles + 5 Burpees

RX+

AMRAPx5

Buy in 700m Row

7 Squat Cleans 95/65

25 II Unders

Rest 5

AMRAPx5

Buy in 500m Row

5 Squat Cleans 115/85

25 II Unders

Rest 5

AMRAPx5

Buy in 300m Row

3 Squat Cleans 135/95

25 II Unders