W.O.D.

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

Hero Weekend

CrossFit Fireground – CrossFit

Victoria (Time)

5 Rounds for time

10 Thrusters 75/55. RX+ 95/65

14 Box Jumps 24/20

12 SDLHP 75/55. RX+ 95/65

12 Burpees

27 KB Swings 1.5/1
Victoria Soto was a teacher for 5 years.

She died on Dec 14th 2012 at the Conneticut School shooting tring to save students.

She was 27 Years old

EXTRA

CrossFit Fireground – Open Gym

Jerk Balance Complex 0:00

JERK BALANCE COMPLEX

Starting on the 0:00-4:00

3 Sets

3 Jerk Balances

1 Pausing Split Jerk (1sec in catch)

Set 1-35% of 1rm C & J

Set 2&3, 35-45% of 1RM C & J

TALL CLEAN COMPLEX

4:00-8:00

3 Sets

2 Tall Cleans

1 Split Jerks

Start at 35% of 1RM Cleans and Jerk and build

CLEAN & JERK COMPLEX

10:00-19:00

EVERY 90 Sec x 6 sets

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Set 1@67% of 1RM Clean & Jerk

Set 2@71%

Set 3@75%

Set 4@71%

Set 5@73%

Set 6@77%

Scoring your last Clean & Jerk Complex

The Weekend starts today

CrossFit Fireground – CrossFit

Box Squats 3″ below

EMOMx10

2 Box Squats

All Sets at 55% of 1RM Back Squat

Box Height 3″ Below Parallel

Cinnamon Swirl (AMRAP – Rounds and Reps)

AMRAPx20

200m Run

5 Pull-Ups

10 Push Press 75/55

15 Deadlifts 75/55

RX+

AMRAPx20

200m Run

5 Strict Pull-Ups

10 Push Press 95/65

15 Deadlifts 95/65

Happy Weekend

CrossFit Fireground – Home WOD

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

200m Run

20 Sit Ups

15 DB Deadlifts

10 DB Push Press