1. 10/27/2016

    CrossFit Fireball - CrossFitTraining Intent- One person works at a time. Split work however desired. This workout is for quality today not for sure.Warm-upWarm-up (No Measure)Row 500m + Dynamic Circle Warm-up Or a fun Game that incorporates some movement + Worlds Greatest StretchSkillAccumulate: L Sit: 1:00 HS Hold: 1:00 Pistols: 20-50 Reps totalMetconMetco…Read More

  2. 10/26/16

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)2 sets, w. a empty barbell: - 8 Hang Muscle Clean - 8 Shoulder Press - 8 Bent-over Rows - 10 Band Pull-aparts - 20 Jumping Jacks Rest 30-60s between sets then, 2 x 8 Wallslides *arms at 90 degrees/ribs downStrength1) Strict Chin-ups: 6 x 3. Rest 90s. - Add weight if possible - Bodyweight - Partn…Read More

  3. 10/26/2016

    CrossFit Fireball - CrossFitTraining Intent- Same as last week, but people should try to go heavier/increase difficulty. - Metcon: Smooth pace. Try to go UB on both sets of wallballs. Snatches it would be advised to challegen yourself with weight but perform fast singles. Fast time on this is sub 5:00Warm-upWarm-up (No Measure)2 sets, w. a empty barbell: - …Read More

  4. 10/25/2016

    CrossFit Fireball - CrossFitTraining Intent- Metcon: People may be pretty sore from heavy back squats yesterday so it's a good day to take it easy.Warm-upWarm-up (No Measure)Abmat Pizza Game (2 burpee penalty for drops) + 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans + Lax Roll LegsSkill5:00 to practice 1 Gymnastics Skill Then, EMOM 10: ODD: 1 Gym…Read More

  5. 10/24/2016

    CrossFit Fireball - CrossFitTraining Intent- Clean and Jerks can be up to a heavy set of technique work today. - Compare 2k Row times to Month 2. If people didn't do it then they can get a score today. We will repeat this down the road.Warm-upWarm-up (No Measure)5:00 Dynamic + 3 Rds of: 5 Muscle Clean 5 Push Press 3 Power Clean 3 Jerks *Add light each set.S…Read More

  6. 10/24/16

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)Warm-up DynamicStrengthDeadlift (TEST DAY!)MetconMetcon (Time)200M Run 20 Ring Rows 20 Wall Balls 20 Sit- ups 400 M Run 20 Push-Ups 20 Step- Ups 20 Leg Lifts 200 M RunRead More

  7. 10/21/2016

    CrossFit Fireball - CrossFitTraining Intent- Similar training as last week except slightly heavier loads. Same intent. - Metcon: We are looking for 5:00 of continous work. These pieces will go quick so people should waste no time transitioning. Weights should be heavy on first AMRAP and light on second AMRAP. Front Squats should be UB. Try to beat first sco…Read More

  8. 10/21

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)General Warm-up 5:00 + Power Clean Drills: Front Squat x5 Dip-Shrug x5 Muscle Clean (from hip) x5 Hang Power Clean x5 Power Clean x5 Then, 10 Back Squat w. bar 10 Goodmornings 10 Box Jump Overs + Glute ActivationStrengthKB DAY Squats 3x10 RDL 3x10 Lunges 8 each legMetconMetcon (AMRAP - Reps)AMRA…Read More

  9. 10/20/2016

    CrossFit Fireball - CrossFitTraining Intent- Spend 20:00 working on gymnastics a skill - Metcon: GPP work today. This piece will challenge people more than they think. Athletes can partner to keep flow of work.Warm-upWarm-up (No Measure)AMRAP 8: Run or Row 200 meters 30 Single Unders 20 Shoulder Taps 10 Air SquatsSkillGymnastics Skills: Take 15:00 and work …Read More

  10. 10/20

    CrossFit Fireball - Olympic LiftingFront Squat3, 2, 1, 1, 1, 1, 1Power SnatchPower snatch+hang snatch: work up to 75% of best power snatch. 1+1 x 5 sets.Power CleanPower clean+hang clean+jerk: 1+1+1 x 5 sets…work up to 75% of best power clean.Back Squat2, 1, 1, 1.Read More