Home WOD

CrossFit Fireground – Home WOD

Metcon (Time)

For Time

400m Run

50 Squats

400m Run

50 Sit Ups

400m Run

50 DB Snatches (alt)

400m Run

Team it up

CrossFit Fireground – CrossFit

Team Sunny Days (Time)

Teams of 2

For Time

400m Run

100 Wallballs 20/14 @10′

400m Run

100 Sit Ups RX+ 100 T2B

400m Run

100 DB Snatches 45/25 RX+ 50/35 (Alt)

400m Run

100 Power Cleans 115/85 RX+135/95

Fridays

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

10 Cal Row

10 Push Ups

10 Air Squats

5 Inchworms

BB Warm Up

Weightlifting

Muscle Clean (0:00-5:00) (4-4-4-4-4)

3 Sets

3 Muscle Cleans

3 Front Squats

3 Push Presses

Technique Complex 5:00-10:00

5 Sets

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Set 1- @45% of 1RM C & J

Set 2-@ 50%

Set 3-5 @55%
Stimulus

*Starting at 35% of 1RM Clean & Jerk and Build

*Muscle Clean complex will be 3 set and last from 0:00-5:00.

*Note that there is no re-bend of the knees after reaching lower body extension in the Muscle clean.

*Scoring the last set of Technique Complex.

Clean & Jerk Waves

Squat Clean & Jerk

Min 1- 1 @68%

Min 2- 1 @72%

Min 3- 1 @76%

Min 4- Rest

Min 5- 1@72%

Set 6- 1@76%

Set 7- 1 @80%

Set 8- Rest

Set 9- 1@76%

Set 10- 1@80%

Set 11- 1 @84%

Metcon

eHarmony (Time)

For Time

30 SDLHP

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute 5 Burpees

BB 75/55
Stimulus

*Burpees at the top of every min will interrupt your progress on this chipper workout

*Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees.

**After each set of burps, pick up wherever you left off in the round.

*We expect this workout to take between 9-15 minutes to complete.

Thursday at the box

CrossFit Fireground – CrossFit

Metcon (Time)

For Time

50 Burpees

2000m Row/Erg/6000m Bike

50 Air Squats

1000m Row/Erg/3000m Bike

50 Nasties (Jumping Lunges)

500m Row/Erg/1500m Bike

Thursdays at Home Gym

CrossFit Fireground – Home WOD

Metcon (Time)

50 Burpees

25 Jumping Jacks

50 Air Squats

25 Jumping Jacks

50 Nasties

25 Jumping Jacks

50 Sit Ups

Hard Hat at home

CrossFit Fireground – Home WOD

Five Below (3 Rounds for reps)

AMRAPx5

Buy In 100 II Unders

into Max Rounds of

6 Lateral DB Burpees

12 DB Front Squats RX 45/25 RX+ 50/35

Rest 5 Min

AMRAPx5

Buy In 100 II Unders

Into Max Rounds

6 Lateral DB Burpees

9 DB Thrusters RX 45/25 RX+ 50/35

Rest 5 Min

AMRAPx5

Buy In 100 II Unders

Into Max Rounds

6 Lateral DB Burpees

6 DB Clusters RX 45/25 RX+ 50/35

Hard Hat Week 8

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

400M Row

10 Burpees

10 DB Clusters

3 Min II Under Practice

Weightlifting

Snatch EMOMx6 (2-2-2-2-2-2)

2 Unbroken Snatches @ 75%ish

Metcon

Five Below (3 Rounds for reps)

AMRAPx5

Buy In 100 II Unders

into Max Rounds of

6 Lateral DB Burpees

12 DB Front Squats RX 45/25 RX+ 50/35

Rest 5 Min

AMRAPx5

Buy In 100 II Unders

Into Max Rounds

6 Lateral DB Burpees

9 DB Thrusters RX 45/25 RX+ 50/35

Rest 5 Min

AMRAPx5

Buy In 100 II Unders

Into Max Rounds

6 Lateral DB Burpees

6 DB Clusters RX 45/25 RX+ 50/35
Stimulus

*Your score for each AMRAP will be the toatal reps of lateral burpees and a DB Movement.

Hard Hat at home

CrossFit Fireground – Home WOD

Metcon

Metcon (2 Rounds for reps)

Flex Seal

16 Rounds

20 Seconds DB Deadlifts

10 Seconds Rest

20 Seconds Sit Ups

10 Seconds Rest

Put DB weight in notes

Score will be reps of Deads placed in round 1

and Sit Ups reps placed in round 2

The after Murph

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

200m ERG

10 DB Shoulder Press

10 KBS

10 Cal Bike

1:00 Wall Sit

Shoulder Mobility

Gymnastics

Gymnastic Conditioning 1 (AMRAP – Reps)

Every 90 Sec x 7 Sets

RX

1 Set of Kipping HS Push Ups

RX+

1 Set of Strict Handstand Push Ups

Metcon RX

Flex Seal (Time)

For Time

RX

50 Sit-Ups, 10 Wallballs 20/14

25 DB Deadlifts, 10 KBS 1.5/1

40 Sit Ups, 10 Wallballs

20 DB Deadlifts, 10 KBS

30 Sit Ups, 10 Wallballs

15 DB Deadlifts, 10 KBS

20 Sit Ups, 10 Wallballs

10 DB Deadlifts, 10 KBS

10 Sit Ups, 10 Wallballs

5 DB Deadlifts, 10 KBS

DB 45/25

RX+

50 Sit Ups, 25′ HS Walk

25 DB Deadlifts, 25′ HS Walk

40 Sit Ups, 25 HS Walk

20 DB Deadlifts, 25 HS Walk

30 Sit Ups, 25′ HS Walk

15 DB Deadlifts, 25′ HS Walk

20 Sit Ups, 25′ HS Walk

10 DB Deadlifts, 25′ HS Walk

10 Sit Ups, 25′ HS Walk

5 DB Deadlifts, 25′ HS Walk

DB 50/35

Happy Monday

CrossFit Fireground – CrossFit

Murph (Time)

1 Mile Run

100 Pull-Ups

200 Push Ups

300 Air Squats

1 Mile Run

RX+ If you have body armor, wear it