1. 11/12/2016

    CrossFit Fireball - CrossFit   Metcon Metcon (AMRAP - Rounds and Reps) In teams of 3, AMRAP 35: 30 Burpees Run 600 meters 30 Hang Pwr Snatches (115, 75) Run 600 meters 30 Pull-ups Rx+:(20 Bar Muscle-ups for Pull-ups) L3: (95, 65) L2: (75, 55) (Assisted Pull-ups) L1 Metcon: Scale distances/volume as needed.Read More

  2. 11/11/2016

    CrossFit Fireball - CrossFit   Training Intent - Week 1 of Speed Front Squats. All sets should be as fast possible. - Metcon: saving grip on DT is key. Advise people how to do so. Going right from HPC to Jerks will save a lot of time. Challenge yourself with the load you choose. Warm-up Warm-up (No Measure) Barbell Warm-up x 3 sets: 5 Deadlifts 5 Hang…Read More

  3. 11/10/2016

    CrossFit Fireball - CrossFit   Training Intent - Light loads on snatches. Take the opportunity to provide your athletes with individual coaching on their lifts. - Nothing needs to be super challenging today especially if people are on the 4th day in a row of training. Score = total reps completed - Athletes can make up a strength session from either T…Read More

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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