Strength
E2M10M
Sumo deadlifts
5-5-5-5-5
Fixed weight @60% of 1RM deadlift
METCON
“ACE”
15min AMRAP
100m dash
50 double unders
1 pegboard ascent
Modified
100m dash
50 double unders
1 rope climb
Lite
100m dash
50 single unders
3 ground to stand rope pulls
A flying ace, fighter ace or air ace is a military aviator credited with shooting down several enemy aircraft during aerial combat. The actual number of aerial victories required to officially qualify as an ace has varied, but is usually considered to be FIVE or more
**Do you have what it takes to be a CrossFit Pyro ACE athlete? Perform 5 or more rounds in the “ACE” workout Rx
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squat
1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
40 toes to bar AFSAP
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Box deficit paralette handstand push ups 3×5
Core
30 GHD situps
Skills/mobility
3 rounds for quality:
5 single arm dumbbell overhead squats right
5 single arm dumbbell overhead squats left
5 strict pull ups
*Pick a load challenging for you but maintain perfect mechanic
METCON
On a 15min running clock:
For time:
21-15-9
Thrusters 95/65
Cals row
Burpees over the rower
With the remaining time:
1 rep max clean and jerk
*If you’re not done the first part at 12min, move to the clean and jerk
Accessory work
Shoulders of steel
Crossover symmetry 3x
Conditioning
4×50 double unders
Weightlifting
Pendlay row 3×5
Gymnastics
Ring support swings 3×8
Core
50 hip extensions
“DOUBLE FEATURE”
TEAMWOD
Same sex teams of 2
10min to find:
5 rep max bench press
“SUPER BROS”
15min AMRAP
Bench press 135/95
Power cleans 135/95
2,2,4,4,6,6,8,8,10,10…
Score is 5RM bench + reps combined
Finisher
“CENTURION”
150 barbell bicep curls AFSAP 45/35
Share the reps as needed, you cannot put the bar down
BURN
For time:
400m farmers carry
200m front rack carry
100m overhead carry
Use kettlebells or dumbbells. Go as heavy as you can
*You can rest the weights anywhere put cannot put it down
**If you put it down for whatever reason, leave your weights there and run 400m penalty
Calling out all Pyromanians, Friday September 13th at 12pm, Athlete Inside photography will be at Pyro doing a photoshoot. We want/need as many of you as possible. Athlete Inside has been at pretty much at all the major CrossFit events like the Canwest games, Fight of the Fittest, most of the Affiliate Championship events and we have them already booked for Pyromania V next year. Their pictures are phenomenal and this is a great opportunity for us. We’ll be doing a special team workout just for that. We hope to see all of you this Friday.
Dave and Em
“TRIFECTA”
GYMNASTICS
10min EMOM alt min
20ft handstand walk
8 pistols
*Handstand walk over obstacle if you can consistently do 20ft unbroken. If 8 pistols is too easy, go weighted
METCON
For quality:
21-15-9
Handstand push ups
V-ups
*Cut the intensity down, aim for form and range of motion
PYRO WEIGHTLIFTING
9min to find 1RM complex of:
1 deadlift
1 hang squat clean
1 front squat
1 shoulder to overhead
Overhead squat
3-3-3-3-3
*If you can, do a snatch balance for the first rep
Firebreathers
“WAR FRANK”
3 rounds for time:
25 ring muscle ups
100 squats
35 GHD sit ups
Modified
3 rounds for time:
25 strict chest to bar pull ups
100 squats
35 abmat sit ups
Lite
3 rounds for time:
25 challenging ring rows
100 squats
35 abmat sit ups
Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
Strength
Back squats
5-5-5-5-5
*Fixed weight at 50% of 1RM
**3sec pause at bottom
METCON
4min AMRAP
Gymnastics complex
1 toes to bar
1 pull up
1 bar muscle up
1min rest
4min AMRAP
Snatch complex
1 snatch deadlift 95/65
1 hang snatch 95/65
1 overhead squat 95/65
Add one rep after each rounds
Score is reps completed in both AMRAPs combined
Lite
3 level ring row (high, medium, low)
75/55
Accessory work
“STUFFED”
For time:
Appetizer
30 burpees to target (12inch above reach)
Entree
30 wall balls 30/20
Main course
30 cals row
Dessert
30 cals bike
Skills/Conditioning
10min EMOM
12/10cals air bike
1 pegboard ascent or rope climb
METCON
“GOING DARK”
For time:
10-1
Bar facing burpees
1-10
Thrusters 135/95
Note: The thrusters are meant to be heavy. Pick a weight challenging for you. You should be able to perform 4-5 reps unbroken
Lite
75/55
PYRO WEIGHTLIFTING
Clean and jerk
3-3-3-3-3
Touch and go or drops. Squat cleans. All working sets above 50% of 1RM
Clean pulls @110% of 1RM clean and jerk
2-2-2-2
Back squats
3-3-3-3-3
Focus on depth and strength at the bottom. All working sets above 50% of 1Rm
Accessory work
Shoulders of steel
Crossover symmetry
Conditioning
3 rounds
25cals row
30sec rest between rounds
Weightlifting
Hip clean 3×5
Gymnastics
15 strict toes to bar
Core
Hanging L-sit hold 1min
Skills/strength
10min EMOM alt min
50 single unders or
30 double unders or
15 triple unders
5 clean grip deadlifts @50% of 1RM
METCON
5 rounds for time:
5 ring muscle ups
5 box jumps 40/32
Lite
5 strict pull ups
5 box jumps 30/24
Timecap: 10min
BURN
10 rounds
2min AMRAP
20/17cals row
Max push ups
1min rest
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Conditioning
50 burpees
Weightlifting
Split jerk press 3×5
Gymnastics
Rope pull ups 3xmax
Core
L-sit hold 1min
“FORCES”
3 rounds for reps:
1min sandbag shuttle runs 70/50 25ft
1min devil’s press 35/20
1min dumbbells box step overs 35/20 24/20
1min sled push 190/150 25ft
1min 25ft rushes*
1min rest
*Rushes are shuttle runs that starts in the prone position. Basically a burpee shuttle run haha
PYRO WEIGHTLIFTING
Squat snatch
3-3-3-3-3
*Drops allowed. All working sets above 50% of 1RM
Snatch pulls @110% of 1RM
2-2-2-2-2
*No drops, touch and go on the ground
Front squats
3-3-3-3-3
*Focus on depth and build strength at the bottom. All working sets above 50% of 1RM
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 wall balls 30/20
Weightlifting
Hip snatch 5×3
Gymnastics
Handstand walk 100ft AFSAP
Core
50 GHD situps
16min AMRAP
3 rounds of “DT”
95/65
3 rounds of “DT”
135/95
3 rounds of “DT”
155/105
AMRAP “DT”
185/125
“DT”
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Firebreathers
4min to complete each sections. If you can’t complete the 3 rounds in the given time, it’s game over.
Also add:
3 rounds of “DT”
185/125
then AMRAP “DT” up to 20min
205/135
Lite
16min AMRAP
75/55
95/65
105/75
115/85
