Into The Fire

Jan 14th, 2019

Category: CrossFit

Into The Fire

KC

Warm-up
Partner Up!
2:00 on/:30 Rest & Rotate
Bike
Ski Erg
Step Ups/Box Jumps

While one partner is working on the bike/ski/box, the other is accumulating as many reps as possible of:
Rd 1- Inchworms
Rd 2- Burps
Rd 3- Burpees
Switch as desired.

Partner WOD
100/80 Calorie bike
50 Burpees
100 Power Snatches (75,55)
50 Burpees
100 Calorie Ski
50 Burpees
100 Box Jumps

Level 2- (65,45), 75 Reps of each/30 Burpees
Level 1- (55,35),50 Reps of Each

Extra Work
Squat Snatch
Take your time and work up to 70-75% of 1RM Then

Every 2:00 for 12:00
*Start at 70-75% increase each set
Sets 1 & 2 – 3 Reps
Sets 3 & 4 – 2 Reps
Sets 5 & 6 – 1 Rep

Conditioning/Boot Camp (6:30AM in Southie Green/4:45 in Southie Orange)
Partner WOD
3000m Row
100 Burpees
5 mile Bike
300 Double Unders
– Partition Reps between you and your partner. Earn your rest.

DISCUSSION 3 Comments

  1. Joel Carpenter 01/15/2019 at 3:57 pm

    WOD: 35:24 with Stacy. No wipe outs during the box jumps – so huge win.

  2. Trevor 01/15/2019 at 2:04 am

    Pre Class Deadlift
    5×3 @325 across

    WOD: see Barrow’s comment

  3. Jason Barrow 01/15/2019 at 2:01 am

    WOD: 25:58 Rx with Trev

    A big sign that this was a tiring workout: this was the FIRST TIME Trev and I partnered up and DIDN’T bicker during the WOD, too fatigued from the start.