WOD
Fire WOD, June 28, 2018
FIRE 6/28/18

5k Row (Time)
Max Effort 5k Row
5k Bike TT (Time)
Record your time
Metcon (AMRAP – Rounds and Reps)
15:00 amrap with a partner

P/1 = run/row 400m
9/2 = 15 rkbs + 30 yard heavy sled push

Switch when both are complete
Goal is 4+ rounds

WOD
CrossFit All Levels WOD, June 28, 2018
Crossfit 6/28/18

Metcon
16:00 emom

Min 1 – 2/1 rope climb
Min 2 – 30 yard sled push (45s / 25s)
Min 3 – 15 push ups
Min 4 – Rest/couch stretch
x4 rounds

No score, for quality

Team Tosh (Time)
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Partner 1 runs 200m, then rests while partner 2 runs 200m. Then 400m, then 600m. Then back to 200m, etc.

WOD
Fire WOD, June 27, 2018
FIRE 6/27/18

Metcon (3 Rounds for reps)
3 rounds on rower

1:00 mod
:30 easy
:45 fast
:30 easy
:30 faster
:30 easy
:15 fastest
1:00 rest

Record calories per round

Metcon (AMRAP – Reps)
5 rounds for reps

:30 on
:30 off
Rotating between
Bike
Pull ups
Heel elevated goblet squats
Score is total reps

WOD
CrossFit All Levels WOD, June 27, 2018
Crossfit 6/27/18

Front Squat (Weight)
4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%
Rest as needed between sets.
Record heaviest set completed
Metcon (Time)
3 rounds for time

10 Front Squats (155/110)
20 Chest to Bar Pull-ups
50 Double Unders

WOD
Fire WOD, June 26, 2018
FIRE 6/26/18

Metcon
12:00 AMRAP rotating stations

A. 1:00 bike mod
B. 10 DB Bent over row
C. 12 Single leg RDL’s
Metcon (2 Rounds for reps)
Every 3:00 for 5 rounds

15/12/10 cal row
10 DB hang cleans
8 push press
Score is fastest and slowest round

WOD
CrossFit All Levels WOD, June 26, 2018
Crossfit 6/26/18

Clean and Jerk Complex (on the 2:00 x 6 )
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Score is heaviest successful set completed
Metcon (Calories)
4 min amrap

3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

Metcon (Calories)
4 min amrap

2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

Metcon (Calories)
4 min amrap

1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

WOD
Fire WOD, June 25, 2018
FIRE 6/25/18

Metcon (Time)
Every 2:00 for 10:00

250/200m sprint
Record slowest time
Metcon (AMRAP – Rounds and Reps)
12:00 min amrap

400m run or row
30 squats
20 push ups

WOD
Fire WOD, June 23, 2018
FIRE 6/23/18

Metcon
Metcon (2 Rounds for reps)
At 0:00 – 800m Run (record time)
At 6:00 – 4 x 1:00 Run Fast + 1:00 walk
At 16:00 – 800/400m Run Fast (Record time)

Metcon
Metcon (AMRAP – Reps)
4 Rounds for Reps of
1:00 cal row
1:00 burpees
1:00 box push
1:00 rest

WOD
CrossFit All Levels WOD, June 23, 2018
CrossFit 6/23/18

Accessory
Metcon
12:00 Emom
Min 1 – 2/1 Rope Climb / rope lower
Min 2 – 30 yd sled push
Min 3 – couch stretch

Metcon
Metcon (Time)
For Time with a Partner:
800m Run
30 Squat Cleans (135/95#)
30/25 Push ups each (partner holds plank)
800m run
20 squat cleans
20/15 push ups each (partner holds plank)
800m run
10 squat cleans
10/5 push ups each (partner holds plank)

Partion Run and cleans as needed, scale clean to 60%