1. 6/5/2015

    CrossFit Fireball - CrossFitWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dipWeightliftingSn…Read More

  2. 6/4/2015

    CrossFit Fireball - CrossFitWarm-upWork On MobilityGymnasticsPull-ups5 Sets of ME of pull-ups. If you have strict pull-ups, work on kipping pull-ups, if you have kipping pull-ups work on butterfly pull-ups, if you have butterfly pull-ups work on bar muscle ups.Metcon1: Metcon (No Measure)Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronate…Read More

  3. 6/3/2015

    CrossFit Fireball - CrossFitWarm-upBack Squat (5-5-5-5-5)*Increase each set* Score is last completed set of 5 back squatsMetconMetcon (Time)3 Rounds For Time 21 Thrusters 95/65 21 Pull UpsYou guys can thank Arionna for turning 21 for this one. *Try to match your current Fran time on this WODMetconExtra Des Metcon in case of emergency lol 12 min Amrap 25yd Heavy prowler push/ 5 Tire Flips 25yd Lung…Read More

  4. 6/2/2015

    CrossFit Fireball - CrossFitWarm-upCoach's Warm Up (No Measure)Coach's Warm UpWeightliftingPush Jerk (2-2-2-2-2)MetconMetcon (Time)For time: 21 Burpees 15 Thrusters (115/75 lbs) 9 Chest to Bar Pull-Ups 800 Meter Run 9 Chest to Bar Pull-Ups 15 Thrusters 21 BurpeesRX+ 135/95…Read More

  5. 6/1/2015

    CrossFit Fireball - CrossFitWeightliftingClean (1-1-1-1-1)Take 15 mins to find 1RM CleanMetconMetcon (AMRAP - Reps)Every minute, on the minute, for 15 minutes: 1st minute – 5 Power Cleans @ 65-75% of today’s 1RM 2nd minute – 200 Meter Run 3rd minute – 20 Ring Dips (modify ring dips to number that can be performed in 45 seconds or less)After the…Read More

  6. WOD Monday

    Shuttle sprints across the gym Burpee As many rounds as possible in 10 minutes with a partner * Partner A does 1 each, then partner B does 1 each Then partner A does 2 each, partner B does 2 each, etc.…Read More

  7. WOD Friday

    EMOM for 10 minutes: 2 Deadlifts @ 70% 1RM Then.... 4 rounds for total reps of: 2 minutes ME KB Swings @ 24/16kg -1 minute rest 1 minute ME Wall Walks -1 minute rest…Read More

  8. WOD Thursday

    Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Here is the demo link: http://media.crossfit.com/games/video/HD/…Read More

  9. WOD Wednesday

    Fat bar strict press 5x3 WOD Mini Cindy 8 min amrap 5 pu 10 push-ups 15 air squats Cash Out Finish with a 1 mile row…Read More

  10. 01/19/16

    Boot CampMetcon (AMRAP - Reps)4 rounds 45s Row 15s rest 45s MB Cleans 15s rest 45s Shuttle run 15s rest 45s MB Sit-Ups 15s rest 45s Jump Rope 15s rest 45s MB Jerks 15s restRead More