“DOUBLE FEATURE”
TEAMWOD
Teams of 3
5 rounds for time:
15/12 cals bike
10 dumbbells hang squat cleans 50/35
10 handstand push ups
Note: This is a follow the leader style workout. Athlete one starts on the bike, athlete two starts on the dumbbells and athlete three starts on the burpees. Each team member performs 5 rounds. Athletes can only move to the next station when the other athletes are done
BURN
12min AMRAP
10 burpees
25 double unders
Rest 5min
12min AMRAP
10 kettlebell swings 53/35
25 air squats
This holiday, give the gift of fitness and health to your love ones. Pyro members can get a 10 pass card for 100$+tx for their family and friends. Everyone welcome, regardless of their fitness and skill level. Our expert coaches will guide them through the workouts to stay safe and maintain the intent. We have a CrossFit Lite and BURN class if beginners feel regular class are too much to handle. We expect a lot of new faces coming in so we’ll be offering an intro/fundamentals to CrossFit regularly between now and after new year’s. This promotion stars now until Jan 31st. Le BOOM!
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time”
“TRIFECTA”
Gymnastics
10min EMOM alt min
2 candlesticks into pistols into handstand (1 per side)
2 around the world (there and back is 1)
Note: When you kick up into the handstand, try to handstand walk as far as you can. Limit to 15ft
METCON
For time:
21-15-9
Ring push ups
Toes to rings
Squat jumps
Pyro weightlifting (W3D3)
Snatch balance
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk
1-1-1-1-1
Note: Do not max out
Firebreathers
“BRENTON”
5 rounds for time:
100ft bear crawl
100ft standing broad jump
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on Oct. 31, 2009.
He is survived by his wife, Lisa; son, Quinn; and daughter, Kayliegh.
“Our greatest glory is not in never falling, but in rising every time, we fail”
“ZERO DARK THIRTY”
5 rounds for sale:
2 devil’s press 50/35
4 dumbbells front rack lunges 25ft 50/35
6 dumbbells burpee deadlifts 50/35
8 dumbbells thrusters 50/35
10 shuttle runs 25ft
Health
4 rounds for sale:
2 devil’s press 35/20
4 walking lunges 25ft
6 dumbbells burpee deadlifts 35/20
8 dumbbells thrusters 35/20
10 shuttle runs 25ft
Note: 4 rounds to reduce the volume
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
30 2:1 wall balls 20/14
Weightlifting
20 barbell hip snatch
Gymnastics
Handstand hold 1min or 30 shoulder taps
Core
Front plank 2min
Skills/technique
Burgener warm up
METCON
For time:
2 rounds
10 snatch 95/65
2 chest to bar pull ups
2 rounds
8 snatch 135/95
4 chest to bar pull ups
2 rounds
6 snatch 165/115
6 chest to bar pull ups
2 rounds
4 snatch 185/125
8 chest to bar pull ups
2 rounds
2 snatch 205/135
10 chest to bar pull ups
Timecap: 15min
Note: Snatch is any style
Pyro weightlifting (W3D2)
Clean and jerk
1-1-1-1-1-1-1-1
*Work up to about 90%
Clean pulls @110% of 1RM
3-3-3-3
*No drops, touch and go
Back squat
1-1-1-1-1-1-1
*Work up to about 90%
Note: This is week 3 of 6, regardless of how you feel, do not max out. Trust the process, stay consistent and go for it when it’s time. That’s how cycles work
Accessory work
Shoulders of steel
Weighted shoulder rotation 3×10
Conditioning
5min air bike
Weightlifting
Heaving snatch balance 5×3
Gymnastics
Bottom dip swings 3×8
Core
L-sit hold 1min
Skills/technique
Handstand push ups and kipping handstand push ups
Ring dips and kipping ring dips
METCON
“J.T.”
For time:
21-15-9
Handstand push ups
Ring dips
Push ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
Health
Box handstand pushups
Banded ring dips
Push ups or knee push ups
Finisher
30 weighted strict pull ups 20/14
BURN
10 rounds for time:
10 kettlebell swings 53/35
10 burpees
10 wall balls 20/14
Accessory work
Shoulder of steel
Arnold press 3×8
Conditioning
100 double unders in few sets as possible
Weightlifting
Pendlay rows 5×5
Gymnastics
15 L-pullups
Core
GHD barbell paddling 30 reps
Strength/skills
5 rounds not for time:
4 back squats
50 double unders
Note: Aim for 10-20lbs heavier than your widowmaker weight from last week. Fixed weight across all 5 rounds. If you can’t perform double unders, just work at getting better.
Pyro weightlifting
Power snatch
1-1-1-1-1-1-1
Note: This is not a PR day, work under your max
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
1-1-1-1-1-1-1
Note: Heavy single, no more than 90% of your max
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
Tabata bike cals
Weightlifting
Hip snatch 3×5
light and snappy
Gymnastics
Rope pulls 3xmax
Core
Planche hold 3min
METCON
For time:
30/24 cals bike
then
21-15-9
Sumo deadlift high pulls 95/65
Knees to elbows
then
30 overhead squats 95/65
Health
Bar at 75/55
Abmat situps
Midline
3 rounds not for time:
15 GHD situps
15 hip extensions
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
10min rowing moderate pace
Weightlifting
Snatch sot press 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
“DOUBLE FEATURE”
Teamwod
Teams of 4 (M,M, F,F)
10min to find 1RM hang snatch
Note: Males and females works at the same time
2min rest
12min AMRAP
Cals bike
6 synchronized burpees over the wall 48/40
12 partner deadlifts 365/255
Note: One athlete works at a time on the bike while the other rest. Male and female switch after every rounds
Score is total weight for the hang snatch plus cals and reps completed.
Team BURN
Teams of 4 (M,M,F,F)
For time:
500 wall balls 20/14
500 cals row
Note: Break all the reps as needed. Only one male and one female works at a time while the other rest.
“TRIFECTA”
Gymnastics
Accumulate 1min of:
1min false grip hang
1min bottom ring support
1min ring support
METCON
For time:
5 rounds for time:
3 wall walks
6 inverted burpees
Weightlifting
5 sets
3 overhead squats
Note: First rep snatch balance
Push press
3-3-3-3
Jerk
3-3-3-3
Firebreathers
“BLAKE”
4 rounds for time:
100ft walking lunges with 45/35 plates overhead
30 box jumps 24/20
20 wall balls 20/14
10 handstand push ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
