Sunny Wednesday

CrossFit Fireground – CrossFit

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Three-Peat (3 Rounds for time)

With a running clock

On the 0:00

3 Rounds

20 Jumping Lunges (Nasties)

20 Single Arm DB Snatches

On the 7:00

3 Rounds

20 Jumping Lunges (Nasties)

20 Single Arm DB Power Cleans

On the 14:00

3 Rounds

20 Jumping Lunges (Nasties)

20 Single Arm DB Thrusters

Dumbbell RX 45/25 RX+ 50/35 Scale as needed

On all Dumbbell movements, alternate hands every 5 reps.
Stimulus

*If the 3 round sets takes less then 7 min to complete you will rest the remainder of the time.

*On each DB movement we’ll alternate hands every 5 reps.

* Single arm DB Snatches will come from in between the legs, starting just above the knee.

*Single arm DB power cleans will start in between the feet and both ends mush touch the ground.

* Score will be 3 separate times.

Home WOD

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

1:00 Plank

1:00 Squat Bottom (sit in the bottom of the squat)

1:00 Handstand Hold (DB Press Hold)

:30 Jumping Jacks

:30 Mountain Climbers

:30 II Under/Singles

Gravity (Time)

5 Rounds for time

80 II Unders

40 Sit-Ups

20 Push Ups

10 Reverse Burpees

2:1 Singles

Gravity (No equipment version) (Time)

5 Rounds for time

60 Dop Hops

40 Sit Ups

20 Push ups

10 Reverse Burpees

Garage Gym

CrossFit Fireground – Open Gym

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Warm-up

On the 0:00

Metcon (Time)

Strict Handstand Push Ups (On the 0:00)

50 Strict Handstand Push Ups

5 Min Cap

On the 7:00

Strict Pull-Ups

1 Set for Max Reps of Strict Pull-Ups

TripAdvisor (3 Rounds for reps)

AMRAPx5

Buy In 45/30 Cal Bike/Rower

into Max Rounds

9 Power Cleans 95/65

21 II Unders

Rest 5 Min

AMRAPx5

Buy in 30/20 Cal Bike/rower

into Max Rounds

6 Power Cleans 135/95

21 II Unders

Rest 5 Moin

AMRAPx5

Buy in 15/10 Cal Bike/Row

into Max Rounds

3 Power Cleans 165/115

21 II Unders

Score is Reps of Power Cleans and II Unders on each round.

Garage Gym

CrossFit Fireground – Open Gym

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Weightlifting

Back Squat (5-4-3-2-1-1-1-1-1)

Back Squats

Every 2 Min

Set 1- 5 Reps @80%

Set 2- 4 Reps @87%

Set 3- 3 Reps @94%

Set 4- 2 Reps @98%

Set 5- 1 Reps @102%

Set 6- 1 Rep @105%

Set 7- 1 Rep

Set 8- 1 Rep

Set 9- 1 Rep

Stimulus

*% Off of 5 Rep Max

*Today is the 7th iteration of these back squat waves.

*Take the last 3 sets today to try to establish a new 1RM PR.

*Last week of Grunt Work.

Body Armor

Metcon (No Measure)

Not for time

3 Sets

10 Banded barbel bent over rows

10 Pistols

10 Double KB Snatch

10 Pistols

Rest 2:00 between sets

Metcon

Simple Plan (Time)

3 Round for time

50 Air Squats

35 Push Ups

25/18 Cal Row

Home

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Reps)

Cairo

Ascending Ladder for 15 Min

2 DB/KB P Cleans (Alternating)

2 DB/KB Goblet Squat

2 DB/KB Facing Burpees

4 DB/KB P Cleans (Alternating)

4 DB/KB Goblet Squats

4 DB/KB Facing Burpees

6’s, 8’s, 10’s Until time is up

Put weight in the notes

1-Mile Run (Time)

Max Effort 1-Mile Run

Thankful

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Squats

5 Burpees

10 Push Ups

1 Min Plank Hold

Tic-Tac-go (AMRAP – Rounds and Reps)

AMRAPx25

10 Air Squats+400m Run

20 Air Squats+400m Run

30 Air Squats+400m Run

Continue to add (10) Squats per round

RX+

AMRAPx25

10 Air Squats+50 II Unders/100 Singles

20 Air Squats+50 II Unders

30 Air Squats+50 II Unders

40 Air Squats+50 II Unders

50 Air Squats+50 II Unders

Continue to add (10) Squats per round

2:1 Singles for II Unders.

Scoring Rounds and Reps. Every 100m is a rep

Happy Friday

CrossFit Fireground – CrossFit

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Metcon (Time)

4 Rounds for time

400m Run/1200m Bike/200m Fast Walk

20 Burpees

20 Air Squats

20 Mountain Climbers

Weight Vest 20/14
Stimulus

*Working a pace that you can continue moving forward.

* Bike can be mountain/Road bike.

Grunt Work Week 7

CrossFit Fireground – CrossFit

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Weightlifting

Beast Builder Squat Clean (Weight)

Every 4 Min x 5 Rounds

3 Unbroken sets (9 Total Reps)

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

For Clarity, we are holding onto the bar for all 9 reps. High Hang, Hang, Floor, Three time through for the complex.

Split Jerk (1-1-1-1-1-1-1)

Grunt Work week 7

CrossFit Fireground – CrossFit

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Gymnastic Skill (Time)

For Time

100 II Unders

50′ Bear Crawl

75 II Unders

50′ Bear Crawl

50 II Unders

50′ Bear Crawl

25 II Unders

50′ Bear Crawl

RX+

100 II Unders

50′ HS Walk

75 II Unders

50′ HS Walk

50 II Unders

50′ HS Walk

25 II Unders

50′ HS Walk

15 MIn Cap

Triple Threat (3 Rounds for time)

On the 0:00 1 Mile Run (4x400m)

On the 10:00 75 Cal Bike/Erg

On the 20:00 75 Cal Row

RX+

On the 0:00 1 Mile Run

On the 10:00 130 Cal Row

On the 20:00 130 Cal Bike/Erg

30 Min Cap