WOD
Fire WOD, July 30, 2018
FIRE 7/30/18

Metcon (Calories)
Every 1:30 for 6 rounds

Bike :30 fast
Score is total cals
Metcon (4 Rounds for reps)
4 rounds of 1:30 amrap

10 cal row
10 rkbs

Rest :30

1:30 amrap
2 shuttle sprints
16 lunges

Rest :30
Score is total
Rounds and reps each round

WOD
Fire WOD, July 28, 2018
FIRE 7/28/18

Metcon
Metcon (3 Rounds for reps)
Conditioning: 3 rounds of
400m Run, rest until 3:00
200m Run, rest until 5:00,
100m run, rest until 6:00

All hard efforts. Record your 400m times.

Accessory
Metcon
2-3 Rounds of
30yd lateral band walk
30 mountain climbers w/ feet on sliders
30 hollow rock or tuck crunch

Metcon
Metcon (Calories)
Every 3:00 for 4 rounds:
:45 bike fast
30 yard sled push (mod+)
15 wall ball shots

WOD
CrossFit All Levels WOD, July 28, 2018
Crossfit 7/28/18

Metcon (AMRAP – Reps)
In teams of 3

7 min amrap

100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

Rest 3 Minutes

Metcon (AMRAP – Reps)
In teams of 3

6 min amrap

80/60 Calorie Assault Bike
Max Power Snatches (115/80)

Rest 3 Minutes

Metcon (AMRAP – Reps)
In teams of 3

5 min amrap

60/40 Calorie Assault Bike
Max Thrusters (95/65)

**Bike Alternatives**
100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

15×100 Meter Sprints (5 Each)
12×100 Meter Sprints (4 Each)
9×100 Meter Sprints (3 Each)

WOD
Fire WOD, July 27, 2018
FIRE 7/27/18

Metcon (Calories)
6 rounds

:40 bike fast
:20 rest
:20 handstand or rounded plank hold
:40 rest
Score is total cals
Metcon (Time)
4 rounds for time

400m run or row
10 push press
10 renegade rows (5/arm)
Can use bar for push press if there are not enough db’s

WOD
CrossFit All Levels WOD, July 27, 2018
Crossfit 7/27/18

Front Squat (On the 2:00 x 6)
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.

Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%

Record heaviest successful lift

Metcon (Time)
7 rounds (new round every 3 minutes)

400 Meter Run
12 Toes to Bar

**Similar to yesterday but we are scoring slowest round. T2b should be done in 2 sets or less. Scale back reps as needed. Goal each round < 2:30

WOD
Fire WOD, July 26, 2018
FIRE 7/26/18

Metcon
4 rounds for quality

10/8 strict pull ups
15 banded tri extensions
20 banded cha cha squats
2:00 row or run, moderate
Metcon (Time)
Every 3:00 for 5 rounds

21 sit ups
15 jumping squats
9 push ups
Record slowest round

WOD
CrossFit All Levels WOD, July 26, 2018
Crossfit 7/26/18

Deficit Kipping HSPU (Max reps)
15 minutes to build to max deficit kipping hspu

Starting with 25# plates (if you are using abmat, stack 2 25# plates to achieve deficit….first set is just to get even with abmat). If you successfully hit the deficit, add 10# plates to each side and try again. Score is number of reps. So, for example, I start with the 25s and successfully hit the hspu…add 10s, get it, add 10s again, get it…add 10s again and fail. My score is 3. Rest as needed between reps but don’t forget about the clock. RX is completing as written. An alternative is to work towards a max effort unbroken set of hspu (no deficit)
Metcon
7 Rounds (new round every 3 minutes)

21 AbMat Sit-Ups
14 Wallballs
7-6-5-4-3-2-1 Deadlifts (225/155)

**no measure. this is for completion.

WOD
Fire WOD, July 25, 2018
FIRE 7/25/18

Metcon
16 min emom

Odd – :45 row for cals
Even – :45 burpees

Two scores: total cals and total burpees

Metcon (Calories)
Total cals rowed
Metcon (AMRAP – Reps)
Total burpees
Metcon (AMRAP – Rounds and Reps)
12 min amrap

250/200m run, 12 rkbs (53#/35/26)
10 strict knee raises or toes to post

WOD
CrossFit All Levels WOD, July 25, 2018
Crossfit 7/25/18

Metcon (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds)

Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

**This is meant to be challenging. Pick numbers athlete can hit within :45 secs, giving :15 secs of rest or so

WOD
CrossFit All Levels WOD, July 24, 2018
Crossfit 7/24/18

Power clean and jerk (Weight)
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%

Record heaviest successful complex
Hang Power Clean (Weight)
Power Clean (Weight)
Split Jerk (Weight)
Metcon (Time)
5 rounds for time

5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

Goal – 7:00
Cap – 12:00