Wednesday May 16th - CrossFit Pyro

Did you know that Pyromania III is going to be the most epic fitness event in North America? Don’t believe us? You can sign up at the link below and find out:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439

But seriously, you totally should sign up, like right now!!

“HERO GRADE 4.0”

5 rounds for time:

400m run
3 rope climbs
60 double unders

White: 1 rope climb, 20 double unders
Silver: 2 rope climbs, 40 double unders
Gold: 3 rope climbs, 60 double unders
Legendary: 3 shorty rope climbs, 60 double unders (unbroken)

Note: For the Legendary version, shorty rope climbs means that you will only be able to lock in your feet past the mark (set just above the athletes height). Double unders have to be unbroken, if you break or trip you have to restart your set at zero. It’s not called Legendary for nothing

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April 5, 2020

April 5th workout briefing
May 13, 2019

Week of May 12th floater workouts

FL 1

10min on the air bike

FL 2

400m handstand walk AFSAP (as few sets as possible)
April 7, 2019

Monday April 8th

Skills

The bar/ring muscle ups 10min

METCON

7min AMRAP

9 deadlifts 275/155
3 ring muscle ups

Scaled option

7min AMRAP

9 deadlifts 225/125
3 strict chest to bar pull ups

Lite/beginners

7min AMRAP

9 deadlifts 155/105
3 strict pull ups

Accessory work
Shoulders of steel
Crossover symmetry

Weightlifting
Snatch grip sots press 3×5

Gymnastics
Accumulate 1min of:
Handstand hold
Front planche

Core
50 GHD sit ups
February 22, 2019

Friday February 22nd

2019 CrossFit Games Open 19.1

Rx

15min AMRAP

19 wall balls 20/14
19 cals row

Scaled

15min AMRAP

19 wall balls 14/10
19 cals row

Accessory work
Shoulder of steel
Dumbbells lateral raises 3×10

Weightlifting
Hang clean and jerks
3-3-3-3-3

*No drops

Gymnastics
Strict handstand push ups 3xmax

Core
3 sets
15 GHD sit ups
15 back extensions
October 8, 2018

Week of October 7th floater workouts

Workout 1:

5 rounds for time:

20 cals row
20 GHD sit ups

then immediately into

Max handstand walk in 2min

Workout 2:

5 rounds for time:

20 cals bike
20 back extensions

Then immediately into

Max handstand walk in 2min
September 30, 2018

Week of September 30th floater workouts

Floater 1

For time:

800m run
500m row
50 cals bike

Floater 2

5 rounds for time:

20ft handstand walk
10 D-ball cleans 100/70


September 16, 2018

Floater workouts for the week of September 17th

Workout 1:
“JERRY”

For time:
1 mile run
2K row
1 mile run

Workout 2:
“GRIFF”

For time:
800m run forward
400m run backward
800m run forward
400m run backward
September 10, 2018

Week of September 8th floater workouts

Workout 1:

For time:

5k run or row

Post times in comments

Workout 2:

For time:

21-15-9
Cals bike
12-9-6
D-ball cleans 100/70