1. 11/9/2016

    CrossFit Fireball - CrossFit   Training Intent - Week 1 of Dynamic Work with the Jerk. All sets should be smooth otherwise adjust loading. - Metcon: People should try to maintain their rowing splits today and complete all rounds of Cindy in as few sets as possible. Warm-up Warm-up (No Measure) Rowling + 10 PVC Pass Throughs 10 PVC Around the World 10 …Read More

  2. 11/8/2016

    CrossFit Fireball - CrossFit   Training Intent - 1 Mile Farmer Carry is a great GPP workout. People can split work however needed. Challenge everyone to go as heavy as possible and hang onto KBs until they are about to drop them. These need to be heavy. Warm-up Warm-up (No Measure) With a partner: 400m medball run -10 Medball tosses moving laterally -…Read More

  3. 11/7/2016

    CrossFit Fireball - CrossFit   Training Intent - Front Squats: re-rack weight after each single and wait 10s and repeat for a total of 3 clusters. Ascending weights. Last 2 sets should be very challenging. - Metcon: Start out at about 75% and trying to increase your effort on each set. People should use the rest to their advantage to sustain their wor…Read More

  4. 11/5/2016

    CrossFit Fireball - CrossFit   Metcon Metcon (AMRAP - Rounds and Reps) 30 min AMRAP w/ a Partner: 50 Wall-balls (20, 14) 50 Sumo deadlift high-pull (75, 55) 50 Box Jumps (24, 20) 50 Push-press (75, 55) 600m Run L2: (65, 35) (14, 10) (20, 15) L1: (45, 25) (10, 8) (20, 15 Step-ups)Read More

  5. 11/04

    CrossFit Fireball - Fireball Legends   Warm-up Warm-up (No Measure) 2 rounds: 200 M Run 20 Air Squats 10 Push-ups + Lax Ball Deadlift 3,3,2,2,1,1, Metcon Metcon (Time) 4 rounds 1 Tire Flip 20 M Farmers Carry 20 Set-upsRead More

  6. 11/4/2016

    CrossFit Fireball - CrossFit   Training Intent - Power Snatch technique work today. - This should be a pretty fast-paced workout. Snatches should be light but feel free to scale to clean and jerks. Adv. athletes 7+ rounds. Warm-up Warm-up (No Measure) "Burgener Warm-up w. a pvc" 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land…Read More

  7. 11/3/16

    CrossFit Fireball - Olympic LiftingFront Squat3, 2, 1, 1, 1, 1, 1Power SnatchPower snatch+hang snatch: work up to 70% of best power snatch. 1+1 x 5 sets.Power CleanPower clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 70% of best power clean.Back Squat2, 1, 1, 1Extra Credit25 strict pull ups. 25 box jumpsRead More

  8. 11/3/2016

    CrossFit Fireball - CrossFitTraining Intent- GPP work should be challenging but make sure people keep OH KB fully locked out (no soft-elbows) - Metcon: Deadlift should be relatively smooth (medium load) and capable of being done UB. - Athletes can make up a strength session from either Tuesday or Wednesday today in strength/skill block.Warm-upWarm-up (No Me…Read More

  9. 11/2/16

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)Bike/Row 2:00 MIns Banded Walks 20 ea. way Lax. BallStrengthKB DAY! 3x10 at ea. KB Walking Lunges KB Row KB Squat KB RDLMetconMetcon (Time)4 RFT: 200 M Run 10 Box Dips 10 Sit-upsRead More

  10. 11/2/2016

    CrossFit Fireball - CrossFitTraining Intent- Athletes will need their jerk 1RMs for next three weeks. - Like most of our metcons the goal is to sustain or improve work output so finding a sustainable pace early is the go for today.Warm-upWarm-up (No Measure)2-3 Sets of: 5 Bent-Over Rows 5 Strict Press 5 Push Press 5 Barbell Curls 5 Jerks 10 Band Pushdowns 10 Band Pull-aparts Rest as needed. Go thr…Read More