1. 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

  2. 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

  3. 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

  4. 11/1/2016

    CrossFit Fireball - CrossFitTraining Intent- Athletes can partition rounds/reps however they like: ie 2 RFT: 100 Double Unders/50KBS/25 Burpees or complete it was written.Warm-upWarm-up (No Measure)With a partner: 400m medball run -10 Medball tosses moving laterally - 20 Partner Wallballs - 10 medball chest passes 400m medball run then, Lax Ball Roll LegsSk…Read More

  5. 10/31/2016

    CrossFit Fireball - CrossFitTraining Intent- There are multiple options for people to either work heavy cleans today or work technique. - Metcon: there should be roughly 90s-2:00 of rest each set so scaling correctly is key. People should be around 75-80% effort each round and sustain that for all 4 sets.Warm-upWarm-up (No Measure)Power Clean Drills: Front Squat x5 1st Pull+Shrug x5 Muscle Cl…Read More

  6. 10/31/16

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)Power Clean Drills: Front Squat x5 Back Squats x5 Good Mornings x5 Power Clean x5 Shoulder press x5 Jerk (any style) x 5 *Set up Pull-ups for Metcon then, 10 Lateral Squats to open up adductors for squatsStrengthBack Squat (5x5)OH CarriesMetconMonday (Time)60 Air Squats 50 Push-ups 40 Sit-ups 60…Read More

  7. 10/28/16

    CrossFit Fireball - Fireball LegendsWarm-upW. an empty barbell, 3 sets 10 deadlifts 10 back squats 10 Goodmornings 10 reverse lunges in place *rest as needed then, Glute ActivationMetconMetcon (Time)50 Step-ups 50 Ring rows 50 Kettlebell swings, Walking Lunge, 50 steps 50 Sit-ups 50 Push press, 50 Wall ball 50 push-ups 50 Single undersRead More

  8. 10/28/2016

    CrossFit Fireball - CrossFitTraining Intent- Final week of Box Squats. People will definitely see this again. - Metcon: Save grip is key. This workout is very similar to "DT" for those that are familiar. People should opt for light weights on this piece. Rest as needed so you do not incur a penatly. Scores will have a large range on this one (8-16 rounds). …Read More

  9. 10/27/16

    CrossFit Fireball - Olympic LiftingFront Squat3, 2, 1, 1, 1, 1, 1Power SnatchPower snatch+hang snatch: work up to 80% of best power snatch. 1+1 x 5 sets.Power CleanPower clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 80% of best power clean.Back Squat2, 1, 1, 1Gymnastics25 strict pull ups 25 box jumpsRead More