1. 10/19/16

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)Warm-up 2 Sets of: 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 10 Band Pull-aparts 20 Jumping Jacks then, Lax Ball Shoulders, Back, ChestStrengthDeadlift (8 sets of 3 reps )MetconAnnie (Time)50 – 40 – 30 – 20 – 10 For Time Double Unders Sit UpsRead More

  2. 10/15/2016

    CrossFit Fireball - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 w. a parnter: 22 Power Snatches (95, 65) 22 OHS (95, 65) Run 800 meters *One person works. Split work as needed. Runs can be split as well. L3: (75, 55) L2: (65, 35) L1: (45, 25)Read More

  3. 10/14/2016

    CrossFit Fireball - CrossFitTraining Intent- Metcon: This should be less than 15:00. Singles on clean and jerks is recommended and splitting front squats in half would make the most sense to avoid redliningWarm-upWarm-up (No Measure)W. an empty barbell, 2 sets 10 Sumo deadlifts 10 Push Press 10 back squats 10 Goodmornings 10 reverse lunges in place 10 Front Squats 10 BB Rows *Add light and weight …Read More

  4. Oly 10/13/16

    CrossFit Fireball - Olympic LiftingFront Squat ( 3, 2, 1, 1, 1)SnatchSnatch: heavy single. Use the same warm up as in a meet. You get 3 reps to hit the heaviest weight of the day. No misses!!Clean and JerkClean and jerk: same as snatchRead More

  5. 10/13/2016

    CrossFit Fireball - CrossFitTraining Intent- Metcon: Slow paced metcon today. People should look to stay consistent maintain their splits.Warm-upWarm-up (No Measure)Rowling then, Alternating Tabata: Hollow Rocks + Arch HoldsSkillSkill Training EMOM 12: ODD Mins: 30s of Work EVEN Mins: 30s of Work *Pick two skills you're not good at and spend 6:00 on each EM…Read More

  6. 10/12/16

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)2 Sets: 10 Air Squats - 10 Shoulder Press - 10 Bent-over Rows - 10 Band Pull-aparts - 10 Push Press Rest 30-60s between sets then, Lax Ball x 60s ea - Pecs - ScapulaStrengthBench Press (Work up to 1 Rep Max )MetconMetcon (Time)"Angie-ish" For time: 100 Air Squats 75 Sit-ups 50 Push-ups 50 Ring R…Read More

  7. wl

    CrossFit Fireball - Olympic LiftingPower Snatch + Snatch use 80% of best power snatch: 1+1 x 5 sets resting no more than 2 min between sets.Power Clean + Front Squat +Clean +Jerkuse 80% of best power clean: 1+1+1 x 5 sets resting no more than 2 min between sets.Front Squat (1,1,1,1,1)Read More

  8. 10/10/16

    CrossFit Fireball - Fireball LegendsWarm-upWarm-up (No Measure)Warm-up Glute Activation -10 Lunges in place pushing off heel - 10 x-band walk to right - 10 x-band walk left - 10 x-band walk forward - 10 x-band walk backward then, Pigeon Pose on a box: 1:00 ea. sideFront Squat (6 sets of 3 reps )SL RDL 8 sets of 6 repsMetconMetcon (Time)50 Wallballs 40 Burpe…Read More

  9. 10/6/2016

    CrossFit Fireball - CrossFitTraining IntentMetcon: Easier workout today. Tell people to not worry about their score and just try to workout for the entire 16:00Warm-upWarm-up (No Measure)Fun Game that incorporates movement. Spend no more than 10:00 then, Lax Ball RollingSkill1a) Double KB Front Rack Carry: 4 x 100 ft. Rest 60s. 1b) Rope Climb Technique: 4 x…Read More

  10. wl

    CrossFit Fireball - Olympic LiftingWarm-up1 arm db snatch+ohs+sotts press+turkish get up+get up to squat+sotts press +stand. That is 1 rep….now do left side. Do 2 setsHang Snatch (5 sets x 3 reps)* 5 working sets * Mid-thigh hangSnatch Grip Deadlift (2 sets)Pause positions: floor+ 1″off floor+ 1″ below knee+1″ above knee+ hang (mid thigh)+scoop (dow…Read More