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Thursday 07.06.2017

Thursday

Front Squats
E2M 3 reps x 6 sets – work up to a heavy set NOT MAX

For Time: 30 min CAP
400 m run
40 Front Squats 50/35 rx+:70/55
400 m run
30 KB Swings 24/16 rx+:32/24
400 m run
20 BBJO 24/20
400 m run
10 Clean & Jerks 50/35 rx+:70/55

Wednesday 07.05.2017

Wednesday

Banded Deadlifts
E2M 3 reps x 6 sets

Optimus Prime

7 min AMRAP
Max Wall Balls 20/14
– EMOM perform 5 Deadlifts @ 100/70k (start with deadlifts)

Monday 07.03.2017

Monday

Back Squat
E2M 3 reps x 6 sets – Work to a heavy weight not a max

Fran
21-15-9
Thrusters 43/30k
Pull Ups sc;Banded Pull Ups

Post WOD Accessory:
Alt Rev Lunges 3 sets x 12 reps
Good Mornings 4 sets x 8 reps

Announcements:

  1. July 4th we are closed!
  2. This week we will have strength every day so that next week we can do max testing!
  3. I will be coming out with some programming options for those interested in continuing my programming after we close on the 14th. I will be putting out more details on this very soon. If you are interested in this send me an email to teddy@crossfitfire.com. There will be multiple options such as:
    1. Accessory Strength Option: an option for those who want to continue to get strong. this will have strength movements to complete after your WOD
    2. Crossfit Option: this option will have a strength movement, WOD, and accessory movements for you to complete everyday just like our programmign now
    3. Individual Programming: This is for those who have specific goals whether that is sports,  strength, competitive crossfit, bodybuilding, and any other goals you may have.

Saturday 07.01.2017

Saturday

Oly:
Snatch – Find 1 rep Max (no more than 3 misses)
Clean & Jerk (no more than 3 misses)

Team Saturday:
4 RFT: In Teams of 2
30 Box Jump Overs 24/20
30 Toes to Bar sc: Straight Leg Raises
30 Power Snatches 45/30k

Monday 06.26.2017

Monday

Max Front Squat Cluster (2 reps + 2 reps)
15 min CAP

Helen
3 RFT:
400 m run
21 KB Swings 24/16
12 Pull Ups

Post WOD Strength Accessory:
Split Squats (No Feet Elevated) 3 sets x 8 reps / rest 30 sec btwn legs
Glute Bridges 3 x 15 reps
V Ups 75 Reps

Saturday 06.24.2017

Saturday

Oly:
Snatch High Pull (slow descent) + Snatch
7 sets x 1+1
Hang Clean + Jerk
6 sets x 2+2

Team Saturday
For Time:
50 Pull Ups
50 Burpees
400 m run
100 Wall Balls 20/14
400 m run
100 Wall Balls 20/14
400 m run
50 Burpees
50 Pull Ups