Team Work

CrossFit Fireground – CrossFit

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Leap Year (Time)

For Time

Teams of 3

50 P Snatches 95/65

30 Pull-Ups

50 P Clean & Jerks 95/65

30 Pull-Ups

50 Thrusters 95/65

30 Pull-Ups

Buy Out 400m Team Run

RX+

50 P Snatches 135/95

15 Ring M/U

50 P Clean & Jerks 135/95

15 Ring M/U

50 Thrusters 135/95

15 Ring M/U

Buy Out 400m Team Run

Happy Friday

CrossFit Fireground – CrossFit

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Front Squats Grunt Work Week 4 (3-1-3-1-3-1-12)

Every 90 Sec x7

Set 1: 3 Reps @79%

Set 2: 1 Rep @84%

Set 3: 3 Reps @79%

Set 4: 1 Rep @87%

Set 5: 3 Reps @79%

Set 6: 1 Rep @90%

Set 7: 12 Reps @64%
Stimulus

*We’ll climb by 2% across all lifts over last week.

*% based on your 1RM Front Squat.

*Scoring your 12 Rep lift

Fortitude (AMRAP – Rounds)

Alternating on the min x10

Even min 15/12 Cal Row/Bike/Erg

Odd Min 12 Burpees
Scoring rounds completed of the 10 rounds total.

Burn/Open Gym

CrossFit Fireground – CrossFit

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Metcon (No Measure)

2 Min at each station

2 Rounds

Station 1 Bike for Cal

Station 2 II Unders/II Under practice

Station 3 Sit-Ups

Station 4 Cal Row

Station 5 Plank Hold

Station 6 Rest

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

20 Air Squats

10 BB Push Jerks

5 Cal Bike

10 Double DB Power Cleans

BB Warm up

Push Jerk Primer

Weightlifting

Beast Builder/Jerks (Weight)

Every 90 Sec x 6 sets

Set 1: 11 Deadlifts +11 Push Jerks

Set 2: 11 Deadlifts +9 Push Jerks

Set 3: 11 Deadlifts +7 Push Jerks

Set 4: 11 Deadlifts +5 Push Jerks

Set 5: 11 Deadlifts +3 Push Jerks

Set 6: 11 Deadlifts +1 Push Jerks
Stimulus

*We’ll use a single BB for both movements in todays beast builder.

*Start your first set between 40-50% of your 1RM Push Jerk

*The goal here is to gradually increase loading as the Jerks decrease.

*With rest built in, we recommend pushing for unbroken sets of Push Jerks

Metcon

Biltmore (AMRAP – Rounds and Reps)

AMRAPx15

30 Box Jumps 24/20

30 Double DB Power Cleans 45/25

15 Burpees

RX+

Cal Row/Bike/Erg 30/25

30 Box Jump Overs 24/20

30 Double DB Power Cleans 50/35

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Plate Jumps]
10 Kip Swings

10 BB Power Cleans/Snatches

BB Warm Up

Clean/Snatch Primer

Gymnastics

Metcon (AMRAP – Reps)

Handstand Push Ups

Every 90 Sec x 5 Sets

1 set of Kipping Handstand Push Ups (Unbroken)

RX+

1 Set of Strict Handstand Push Ups

(Unbroken)
Stimulus

*This Handstand Push up piece is a repeat from last week.

*The goal of today is to beat last week’s effort.

*As a reminder, lets pick a # of unbroken Handstand Push Ups that you think you can sustain for 5 rounds.

*The goal is consistency across rounds here, as the score is the lowest of the 5 rounds.

Metcon

Black Rose (5 Rounds for weight)

On the 4:00 x5

50 II Unders

5 Pull-Ups

5 Power Cleans

RX+

50 II Unders

5 Bar Muscle Ups

5 Power Snatches
Stimulus

*We want rest built in to help preserve intensity, so cap these rounds at 3 min to allow for a 1 min rest.

*There is no time component to todays wod, at your score is the heaviest set of 5 power cleans or power snatches.

*Start around 55-60% of your 1RM for the first set and gradually build to a heavy set of 5.

Back Squats are fun

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

15 Air Squats

45 Sec Wall Sit

10 Cal Bike

Back Squat Primer

Weightlifting

Back Squats Grunt Work (9-7-5-3-1-1-1-1-1-1-1)

Set 1 (On the 0:00):9 Reps @78%

Set 2 (On the 2:00):7 Reps @85%

Set 3 (On the 4:00):5 Reps @92%

Set 4 (On the 6:00):3 Reps @97%

Set 5 (On the 8:00): 1 Rep @102%

Set 6 (On the 9:00):1 Rep @104%

Set 7 (On the 10:00):1 Rep @106-107%

Set 8 (On the 11:00):1 Rep @106-107%

Set 9 (On the 12:00):1 Rep @106-107%

Set 10 (On the 13:00):1 Rep @106-107%

Set 11 (On the 14:00):1 Rep @106-107%
Stimulus

*Today is the 4th ineration of these back sqaut waves.

*Increasing loads from last week, while maintaining the same exact rep scheme.

*Sets 1-4 are completed every 3 min.

*Sets 5-11 are completed every min.

*On sets 7-11, its your choice inside the range of 106-107%, based on how last weeks session went.

*The % are based of your 5RM Back Squats.

*Scoring your last set of 106-107%.

Metcon

Black & Tan (Time)

3 Rounds

9 Fronts Squats 95/65

7 Sit-Ups

5 Burpees

Run 200m

3 Rounds

9 Front Squats 95/65

7 Sit-Ups

5 Burpees

Run 200m

3 Rounds

9 Front Squats 95/65

7 Sit-Ups

5 Burpees

RX+

3 Rounds

9 Front Squats 95/65

7 T2B

5 Lateral Barbell Burpees

Row 30/21 Cal

3 Rounds

9 Front Squats

7 T2B

5 Lateral Barbell Burpees

Row 30/21 Cal

3 Rounds

9 Front Squats

7 T2B

5 Lateral Barbell Burpees

Hard Cap 22 Min

Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Easy

1 Min Machine

1 Min Plate Lateral squats

1 Min Glute Bridges

1 Min Plate Counterbalance Squats

1 Min Wall Squats

Front Squat Primer

Weightlifting

Front Squats (Grunt Work) (3-1-3-1-3-1-12)

Every 90 Sec x 7 Sets

Set 1-3 Reps @77%

Set 2-1 Rep @82%

Set 3-3 Reps @77%

Set 4-1 Rep @85%

Set 5-3 Reps @77%

Set 6-1 Rep @88%

Set 7-12 Reps @62%
Stimulus

*Week 3 Of these Front Squat Waves.

*The % will stay 77% for each set of 3

*These % are based on your 1RM Front Squat.

*Scoring the set of 12 Reps

Metcon

Wise Men (3 Rounds for reps)

AMRAPx3

Max Rounds of Macho Man

RX 95/65

RX+135/95

Rest 3 Min

AMRAPx3

Max Rounds of Macho Man

Rx 135/95

RX+ 155/105

Rest 3 Min

AMRAPx3

Max Rounds of Macho Man

RX 155/105

RX+185/135

1 Round of Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks
Stimulus

*You’ll work through max rounds of the macho man complex in 3 min windows

*With 3 Min of rest build in, we’re looking to push hard durning these work intervals.

*Your score is each AMRAPx3 is the total completed rounds and reps.

*Each Round is 9 Reps

Burn

CrossFit Fireground – CrossFit

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Burn Feb (AMRAP – Rounds and Reps)

AMRAPx20

20 Sit-Ups

10 Russian KB Swings 1.5/1

20 Air Squats

10 Push Ups

20 Mountain Climbers

Extra Work

Flight Simulator (Time)

Running Clock

10 Unbroken II Unders

Rest

20 Unbroken II Unders

Rest

30 Unbroken II Unders

Rest

40 Unbroken II Unders

Rest

50 Unbroken II Unders

Rest

40 Unbroken II Unders

Rest

30 Unbroken II Unders

Rest

20 Unbroken II Unders

Rest

10 Unbroken II Unders
*Rest as needed between sets.

*All Reps must be unbroken or you repeat that # until you get it unbroken.

*If you cant do II Unders, spend the next 15 min working on them.

Beast Builder

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-Up

1 Min

Easy Row

Alternating Box Step Ups

Air Squats

40 Sec

Moderate Row

Lateral Box Step-Up (20 sec each side)

Push Ups to Down Dog

Air squats

Thruster Primer

Weightlifting

Beast Builder Thrusters (7 Rounds for reps)

EMOMx7

Thrusters

Minute 1 -95/65

Minute 2 -115/85

Minute 3 -135/95

Minute 4 -135/95

Minute 5 -135/95

Minute 6 -115/85

Minute 7 -95/65

RX+

Min 1- 115/85

Min 2-135/95

Min 3-155/105

Min 4-155/105

Min 5-155/105

Min 6-135/95

Min 7-115/85
Stimulus

*Within each minute, you’ll complete one single unbroken set at the listed weight.

*Recored you total reps at each barbell

Metcon

Long Haul (Time)

2 Rounds for time

20 Push Press 95/65

30 Box Step Ups

60 Lunges

200m Run

RX+

2 Rounds

20 Push Press 115/85

30 Single DB Box Step Ups 24/20-50/35

40 Burpees

50/40 Cal Row