Deload

CrossFit Fireground – CrossFit

View Public Whiteboard

Montoya (Time)

For time

15 DB Push Press 35/25

15 Pull-Ups

15-12-9

Burpees

Cal Row/Erg

15 DB Push Press

15 Sit-Ups

15-12-9

Air Squats

Cal Row/Erg

15 DB Push Press

15 Pull-Ups

15-12-9

Push Ups

Cal Row/Erg

RX+ For Time

15 Strict Handstand Push-Ups

15 Strict C2B

15-12-9

Cal Row

Cal Bike/Erg

15 Strict HS Push Ups

15 Strict T2B

15-12-9

Cal Row

Cal Bike/Erg

15 Strict HS Push Ups

15 Strict Pull-Ups

15-12-9

Cal Row

Cal Bike/Erg

Deload

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds

40 Sec Spiderman + Reach

30 Sec Samson Stretch

20 Air Squats

10 Lateral Box Step-Ups (5 each leg)

Barbell Warm-Up

Good mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Back Squat primer

Build up to 60%

Weightlifting

Tempo Back Squats x5 (3-3-3-3-3)

5 Sets

1 Tempo

2 Back Squats

Tempo

5 sec down

1 sec pause

Regular stand

Set 1- 60%

Set 2- 65%

Set 3-5 -70%

Metcon

Fight or Flight (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14 @10/9′

20 Hang Power Cleans 95/65

20 Box Jumps 24/20

20 Front Squats 96/65

20/15 Cal Row/Bike/Erg

RX+

20 Wallballs 20/14@10′

20 Hang Power Snatches 95/65

20 Box Jumps 24/20

20 Front Squats 95/65

20/15 Cal Row/Bike/Erg

Teams of 3

CrossFit Fireground – CrossFit

View Public Whiteboard

Perfect Bar (Team) (Time)

For Time

Teams of 3

35 Min Cap

RX-BB 135/95

RX+-BB 155/105

120 Deadlifts, 750m Row

90 Hang Power Cleans, 750m Row

60 Push Jerks, 750m Row

5000m Bike/150 Cal Row/Erg

RX-BB 95/65

RX+-135/95

60 Push Jerks, 750m Row

90 Hang Power Cleans, 750m Row

120 Deadlifts, 750m Row

Deload

CrossFit Fireground – CrossFit

View Public Whiteboard

Water Weight (Time)

3 Rounds

25 Front Squats 75/55

15 Pull-Ups

18/14 Cal Row/Erg/Bike

15 Burpee

RX+

25 Overhead Squats 75/55

15 C2B

25/18 Cal Row/Bike/Erg

15 Burpee Box Jumps 24/20

Burn/Open Gym

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

1 Min on 1 Min off

3 Rounds

1. Step Ups 24/20

2. Sit-Ups

3. Burpees

4. Air Squats

5. Cal Bike/Erg

Score each round with reps

RX+

1 Min on 1 Min off

3 Rounds

1. Box Jumps 30/24

2. GHD

3 Ring M/U

4. Rope Climbs

5. Cal Bike/ Erg

Merry Christmas Eve

CrossFit Fireground – CrossFit

View Public Whiteboard

12 Days of CrossFit (Time)

On the first day of CrossFit my true love gave to me 1 Squat Clean 135/95

On the 2nd day of CrossFit y true love gave to me 2 Hang Power Clean & 1 Squat Clean.

On the 3rd day of CrossFit my true love gave to me 3 Deadlifts, 2 Hang Power Cleans & 1 Squat Clean.

On the 4th day of CrossFit my true love gave to me, 4 Burpees, 3 Deadlifts, 2 Hang P Clean & 1 Squat Clean.

On the 5th day of CrossFit my true love gave to me, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.

On the 6th day of CrossFit my true love gave to me ,6 Box Jump Overs 24/20, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans & 1 Squat Clean

On the 7th Day of CrossFit my true love gave to me, 7 DB Push Press 35/20, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.

On the 8th day of CrossFit my true love gave to me, 8 Goblet Lunges 1.5/1, 7 DB Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.

On the 9th day of CrossFit my true love gave to me, 9 KBS 1.5/1, 8 Goblet Lunges, 7 DB Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.

On the 10th day of CrossFit my true love gave to me, 10 Sit-Ups, 9 KBS, 8 Goblet Lunges, 7 DP Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Cleans, & 1 Squat Clean.

On the 11th day of CrossFit my true love gave to me, 11 Wallballs 20/14 @10/9′, 10 Sit-Ups, 9 KBS, 8 Goblet Lunges, 7 DB Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Clean, & 1 Squat Clean.

On the 12th day of CrossFit my true love gave to me, 12 Cal Row/Bike/Erg, 11 Wallballs, 10, Sit Ups, 9 KBS, 8 Goblet Lunges, 7 DP Push Press, 6 Box Jump Overs, 5 T2B, 4 Burpees, 3 Deadlifts, 2 Hang P Clean, & 1 Squat Cleans.

12 Days of CrossFit RX+ (Time)

1 Squat Snatch 135/95

2 Hang Power Snatches

3 Deadlifts

4 Burpees

5 T2B

6 Box Jump Overs 24/20

7 Handstand Push Ups

8 Goblet Reverse Lunges 1.5/1

9 KBS 1.5/1

10 GHD

11 Wallballs 20/14@10/9′

12 Cal Bike/Row/Erg

Silverback Week 6

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Brief & Warm up 0-20

Wave 20-35

Metcon 35-60

Warm-up (No Measure)

3 Sets For Quality

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows
Second iteration of thes series, aiming to improve from last week.

When we say improve, this translates to improved machanics.

If we improve on the loading as well, thats awesome, but, it comes second to the quality of the movement.

Weightlifting

Back Squat Waves 100% (6-4-2-6-4-2-6-4-2)

Waves

Set 1- 6 Reps @76%

Set 2- 4 Reps @82%

Set 3- 2 Reps @88%

Rest 3 Min

Set 4- 6 Reps @82%

Set 5- 4 Reps @88%

Set 6- 2 Reps @94%

Rest 3 Min

Set 7- 6 Reps @88%

Set 8- 4 Reps @94%

Set 9- 2 Reps @100%
Based off of 5 Rep Max.

Metcon

Dopamine (5 Rounds for time)

Every 5 Min x 5 Round

RX

20/14 Cal Rox/Erg/Bike

20 x 10M Shuttle Springs

10 Burpees

RX+

20/14 Cal Row/Bike/Erg

20 x 10m Shuttle Sprints

20/14 Cal Bike/Row/Rrg

Hero WOD . Officer Carr

CrossFit Fireground – CrossFit

View Public Whiteboard

Team CARR 413 (Time)

Teams of 2

413m Sandbag Carry

4 Rounds

7 Power Cleans 135/95

6 Bar Over Burpees

413m Row

4 Rounds

7 Cal Bike

6 Burpee Box Overs

413m Row

4 Rounds

7 Deadlifts 135/95

6 Goblet Squats 1.5/1

413 Sanndbag Carry

Carr 413 (Time)

413m Sandbag Carry

4 Rounds

7 Power Cleans 155/115

6 Bar Over Burpees

413m Row

4 Rounds

7 Cal Bike

6 Burpee Box Overs

413m Row

4 Rounds

7 Deadlifts 155/115

6 Goblet Squats 1.5/1

413m Sandbag Carry

Silverback

CrossFit Fireground – CrossFit

View Public Whiteboard

Tempo Front Squat 10 sec Negative (1-1-1-1-1-1-1)

Every 90 sec x 7 sets

1 Tempo Front Squat

Tempo

10 sec Negative (Down)

No Pause in Bottom

Full Speed Up

Blitzen (Time)

5 Rounds

200m Run

10 Thrusters 95/64

RX+

20/15 Cal Row

10 Thrusters 115/85