W.O.D.

NEVER FORGET

CrossFit Fireground – CrossFit

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Metcon (Time)

9-11

Buy in

2001m Run (1.25 miles).

11 KBS 2/1.5

11 Burpees

11 T2B

11 GHD’s

11 Wallballs 20/14 @10′

11 C2B Pull-Ups

11 Air-Squats

11 DB Thrusters 50/35

11 DB Front Rack Lunges 50/35

Buy Out 343 II Unders
2001 was the year

9 Movements

11 Reps

343 Firefighters were lost

Scale this as needed. If you want you can do this as a team. Share the load and only one person working at a time.

Jerks

CrossFit Fireground – CrossFit

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Weightlifting

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

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Scaled Amanda

9-7-3

Bar M/U

Squat Snatch 135/95

FX

Pull-Ups

Power Snatch (Scale as needed)

Extra Work

1000m Row (Time)

Max Effort 1000m Row

ERIN

CrossFit Fireground – CrossFit

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Metcon (Time)

Erin

200m run

32 Push-Ups

200m run

32 Air Squats

200m run

32 Deadlifts 95/65

Weightlifting

Metcon (Weight)

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Guys start with a 95 lbs barbell and ladies start at 65lbs barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Put total of all 3 lifts in Score and in the notes put the 3 separate weights

Time to grind

CrossFit Fireground – CrossFit

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Metcon (Time)

100 II Unders

50 Goblet Squats 1.5/1

40 Push-Ups

30 V-Ups

20 SDLHP KB 1.5/1

10 Cal Row

20 SDLHP 1.5/1

30 V-Ups

40 Push-Ups

50 Goblet Squats

100 II Unders

Every 4 Min 3 Burpees

FX

100 Singles

30 Air Squats

20 Push-Ups

20 Sit-Ups

10 SDLHP KB (scale as needed)

10 Cal Row

10 SDLHP KB

20 Sit-Ups

20 Push Up

30 Air Squats

100 Singles

Every 4 min 2 Bupees

Clean it up

CrossFit Fireground – CrossFit

Metcon (Weight)

EMOMx10

Power Clean
Looking to go up each min to lifting AHAP. Share a bar with someone close to your lifting ability.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Squat Cleans 45/25

Sit-Ups

Nasties

FX

Goblet Squats

Sit-Ups

Lunges

RX+

DB 50/35

1 Rope Climb after each round

Front Squats

CrossFit Fireground – CrossFit

Weightlifting

Front Squat (3-2-1-1-1-1-1)

Metcon

Metcon (Time)

21-15-9

Russian KB Swings 1.5/1

Box Jumps 24/20

RX+

RKBS 2/1.5

BJ 30/24

Labor Day

CrossFit Fireground – CrossFit

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
10 Rounds

3 DB Press

6 Deadlifts

12 Ring Rows

48 Singles

Scale Deadlifts and DB Press as needed.

Extra Work

Metcon (Time)

2 Mile Run

Go Hogs

CrossFit Fireground – CrossFit

Metcon

Metcon (5 Rounds for reps)

AMRAPx5

Run 400m

P Snatches 135/95

Rest 3 Min

AMRAPx5

Run 400m

P Snatches 115/80

Rest 3 Min

AMRAPx5

Run 400m

P Snatches 95/65

Rest 3 Min

AMRAPx5

Run 400m

P Snatches 75/55

Rest 3 Min

AMRAPx3

Burpees

Scale as needed