W.O.D.

Silverback Week 1

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds

30 Sec of each

PVC Pass Throughs

Single Unders

PVC Overhead Squats

single Unders

BB Warm-Up

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Weightlifting

Pausing Overhead Squats (1-1-1-1-1)

5 Sets of 1 Rep

10 Second Pause in Bottom

Set 1- 50% of 1RM OH Squat

Set 2- 55%

Set 3- 60%

Set 4 & 5- Build to Heavy

Metcon

Double Jointed (AMRAP – Rounds and Reps)

AMRAPx16

15 OverHead Squats 95/65

30 II Unders

15 Deadlifts 95/65

30 II Unders

FX

15 Front Squats 75/55

30 Single Unders

5 Burpees

15 Deadlifts 75/55

30 Single Unders

5 Burpees

2:1 SIngles on Scaled +5 Burpees

Extra Work

Metcon (No Measure)

3 Sets Each Side

7 Single Arm DB Bench Press

7 Single Arm DB Bent Over Row

Silverback week 1

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run/600m Bike

3 Wall Walks

10 Burpees

10 DB Thrusters

200m Row

Metcon

Metcon (Time)

RX- 4 Rounds

400m Run/500m Row/1200m Bike

20 Burpee

10 DB Thrusters 45/25

RX+ 3 Rounds

800m Run/1000m Row/3000m Bike

20 Burpee Box Overs 24/20

10 DB Thrusters 50/35

FX 4 Rounds

200m Run

15 Burpees

10 DB Thrusters (Scale as needed)

Extra Work

Metcon (AMRAP – Rounds)

30 Wall Walks
This isnt timed, just put all the reps you complete. 30 wall walks = 30 reps

SilverBack Week 1

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

20 Cal Row/Erg/Bike

20 Core

Then 2 sets of

6 Single Kettlebell Lateral Box Step-Ups (Each Side)

:20 Sec Hollow Hold

200′ Single Kettlebell Farmers Carry(Change at 100′)

Weightlifting

Olympic Complex (9-9-9-9-9)

Every 2 Min x 5 sets

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1 -60% of 1RM Clean & Jerk

Set 2- 65%

Set 3- 70%

Set 4 & 5 Build to a Heavy
The 9 reps of this olympic barbell cycling complex are designed to be completed unbroken.

Randy Savage (AMRAP – Rounds and Reps)

AMRAPx12

RX

3 Rounds of Macho Man 95/65

15 Knee Raises

RX+

3 Rounds of Macho Man 135/95

15 T2B

1 Round of Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks
Unlike the Olympic complex, you can break the barbell however you’d like. You mush complete all 3 round on the bar (27 reps) before moving on to the Knee raises/ T2B.

Teams are cool

CrossFit Fireground – CrossFit

View Public Whiteboard

Team 4th Down (3 Rounds for reps)

Teams of 2

AMRAPx4

42 Cal Row/Erg/Bike

42 KBS 1.5/1

42 Thrusters 75/55

Rest 4 Min

AMRAPx4

30 Cal Row/Erg/Bike

30 KBS 1.5/1

30 Thrusters 95/65

Rest 4 Min

AMRAPx4

18 Cal Row/Erg/Bike

18 KBS 1.5/1

18 Thrusters 115/85
Score each round separate

Clean It Up

CrossFit Fireground – CrossFit

View Public Whiteboard

Power Clean Technique (3-3-3-3-3-3-3)

Every 90 Sec x 7 Sets

30 II Unders/50 Singles

3-Position Clean

3-Position Clean

1 High Hang Power Clean (High Thigh)

1 Hang Power Clean (Knees)

1 Power Clean (Floor)

Set 1 50% of 1RM P Clean

Set 2 53%

Set 3 56%

Set 4 62%

Set 5 65%

Set 6 68%

Set 7 70%
Scoring the 70%

Power Bar (AMRAP – Rounds and Reps)

AMRAPx12

9 Pull-Ups

12 Hang P Cleans 95/65

9 HSPU

21 Deadlifts 95/65

RX+

9 Strict Pull-Ups

12 Hang P Cleans 135/95

9 Strict HS Push Ups

21 Deadlifts 135/95

FX

9 Banded Pull-Ups

12 Hang P Cleans (Scale as needed)

9 DB Strict Press (Scale as needed)

21 Deadlifts (Same as Hang P Cleans)

Bring a Friend

CrossFit Fireground – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Fight Gone Bad Style

1 min at each station x 5 rounds

Station 1 -Knee Raises/ RX+ T2B

Station 2 -DB Bench Press 45/25 RX+ 50/35

Station 3 -Sit-Ups/ RX+ Wallball Sit-Ups 20/14

Station 4 – Box Step Ups 24/20

Station 5- Cal Row

Station 6 -Rest

Pausing Back Squats

CrossFit Fireground – CrossFit

View Public Whiteboard

Pausing Back Squats x 6 sets (2-2-2-2-2-2)

Every 90 Sec x 6 sets

1 Pausing Back Squat (3 Seconds in bottom)

1 Back Squat

Set 1&2 -65%

Set 3&4- 70%

Set 5&6- 75%
Off of 1 RM Back Squat

Scoring Set 5&6

Weight Vest Wednesday (Cold) (AMRAP – Rounds and Reps)

AMRAPx15

10 Burpees

10 Lunges

10 Wallballs 20/14@10′

10 HR Push Ups

5 Cal Row/Erg/Bike

RX+ Vest 20/14

10 Round Tuesday

CrossFit Fireground – CrossFit

View Public Whiteboard

10 Rounds on a cold Tuesday (Time)

Buy in 100 II Unders/200 Singles +10 Burpees

3 Squat Cleans 135/95 RX+ 185/115

6 Pull-Ups RX+ C2B

9 Sit-Ups

Buy Out 60 Sec HS HOLD . RX+ 50′ HS Walk

Happy Veterans Day

CrossFit Fireground – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Bike/Erg

20 Core

10 KBS

10 BB Push Press

10 high box step ups

BB Warm-Up

Good-mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Extra Work

Metcon (Time)

5 Rounds for time

1 Rope Climb

5 DB Thursters 50/35

Teams of 2

CrossFit Fireground – CrossFit

View Public Whiteboard

Team 2 “Its Cold Outside” (AMRAP – Rounds and Reps)

AMRAPx25

100 Sit-Ups

50 DB Thrusters 45/25

100 Nasties

50 DB Snatches (alternating) 45/25

100 Pull-Ups

50 KBS 1.5/1

100 Push-Ups

50 DB Deadlifts 45/25

RX+ DB 50/35

C2B Pull-Ups