WOD
CrossFit All Levels WOD, October 25, 2018
Crossfit 10/25/18

Metcon (AMRAP – Reps)
12 min emom

Odd – C2B Pullups
Even – Dynamic Pushups
Metcon (2 Rounds for reps)
Every 5 mins for 5 rounds

12/9 Calorie Row
6 Burpees Over Rower
12 Shuttle Sprints (10 yd)
6 Burpees Over Rower
12/9 Calorie Row

Record slowest and fastest round

WOD
CrossFit All Levels WOD, October 24, 2018
Crossfit 10/24/18

Split Jerk (1RM)
12 min to build to a 1rm

**Does not need to be a PR!**

Metcon (AMRAP – Reps)
5 min amrap

Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (155/110)
12 Lateral Barbell Burpees

Rest 5 Minutes

Score will be total reps for all amraps

Metcon (AMRAP – Reps)
5 min amrap

Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Reps)
5 min amrap

Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

**Stagger every 2:30**

WOD
Fire WOD, October 24, 2018
FIRE 10/24/18

Metcon
Rowing

At 0:00 500m row
At 4:00 400m row
At 7:00 300m row
At 10:00 200m row
At 12:00 100m row

Try to increase pace at each interval

Metcon (AMRAP – Rounds and Reps)
12 min amrap

200m run
15 KBS
10 burpees

WOD
CrossFit All Levels WOD, October 23, 2018
Crossfit 10/23/18

Metcon (AMRAP – Reps)
5 min amrap

10 Double Unders, 1 Bar Muscle-Up
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round
Metcon (Time)
21-18-15-12-9

Wallballs (20/14)
Pull-Ups
Calorie Row
–200 Meter Run after each round–

WOD
Fire WOD, October 23, 2018
FIRE 10/23/18

Metcon (Calories)
5 rounds

:30 bike moderate
:30 bike fast
:30 easy jog around bball court
:30 rest

Score is cals

Metcon (2 Rounds for reps)
Every 3 min for 5 rounds

9/6 pull ups
12 wall balls
15/12 cal row

Record slowest and fastest rounds

WOD
CrossFit All Levels WOD, October 22, 2018
CrossFit 10/22/18

Back Squat (Weight)
Build to a heavy set of 12
Metcon (Time)
21-15-9

Handstand Push-ups
Ring Dips
Push-ups

**No assisted dips on rings..modified is dips on a box
**Sub strict DB press for HSPU

WOD
Fire WOD, October 22, 2018
FIRE 10/22/18

Metcon
Circuit

4 rounds

:30 curl and press
:30 plate jumps with squat
:30 MTN climbers with sliders

Rotate on the minute

Metcon (2 Rounds for reps)
Every 5 min for 4 rounds

12/9 cal row
6 burpees over rower
12/9 cal bike
6 burpees over rower
12/9 cal row

Scale back on the cals If more rest is needed
Score is slowest and fastest rounds

WOD
Fire WOD, October 19, 2018
FIRE 10/19/18

Metcon
10 min emom

Odd: 200m run
Even: 30 devils press
Metcon (AMRAP – Reps)
12 min amrap

3 wall balls
3 hanging knee raises
3 cal row
6 wall balls
6 knee raises
6 cal row…..
Go up by 3 reps each round