WOD
Fire WOD, May 30, 2018
FIRE 5/30/18

Metcon (Calories)
10:00 emom

Odd = :40 bike fast
Even = :20 hollow rocks or :30 hold

Score is total cals on bike

Metcon (AMRAP – Rounds and Reps)
15 min amrap

15 rkbs
2 x 30 yard shuttle sprint
15 wall balls
30 DU’s or 60 singles

WOD
CrossFit All Levels WOD, May 30, 2018
Crossfit 5/30/18

Metcon (AMRAP – Reps)
1:30 amrap

21/15 Calorie Assault Bike, Max Ring Muscle Ups

Rest 1:30

Metcon (AMRAP – Reps)
1:30 amrap

18/12 Calorie Assault Bike, Max Ring Muscle Ups

Rest 1:30

Metcon (AMRAP – Reps)
1:30 amrap

15/10 Calorie Assault Bike, Max Ring Muscle Ups

–sub bar muscle ups–
–if you cannot do bar muscle ups, do c2b in round 1, regular pullups in round 2, and dips in round 3

Metcon (AMRAP – Rounds and Reps)
15 min amrap

15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

WOD
Fire WOD, May 29, 2018
FIRE 5/29/18

Metcon (Distance)
Every 1:30 for 8 rounds
:45 row fast
:30’easy
:15 rest
Score is total meters
Metcon (Time)
5 rounds for time

200m run
10’hang power cleans
10 lateral jumps over bar
Metcon
Accessory

3 rounds
10 curls
10 lateral raises
10 over unders

WOD
CrossFit All Levels WOD, May 29, 2018
Crossfit 5/29/18

Metcon (AMRAP – Reps)
6 rounds on the 2:00

14 shuttle sprints,
15 yards down = 1
15 yards back = 1
Max effort kipping HSPU
So, a round is 2 minutes long. Working for :90 resting for :30. If the shuttles take you 1 minute, you have 30 seconds to do hspu. Then your rest.
Metcon (Time)
21-15-9

21-15-9:
Deadlifts (225/155)
400 Meter Run

WOD
CrossFit All Levels WOD, May 28, 2018
Memorial Day Murph

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

WOD
Fire WOD, May 28, 2018
FIRE 5/28/18

Metcon
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP of
10 push ups
15 squats
20 sit ups
400m run (row)

WOD
Fire WOD, May 26, 2018
FIRE 5/26/18

Metcon
Metcon (Calories)
12:00 Emom rotating between:
Min 1 – 1:00 bike
Min 2 – 5 press + 15 yard rack & waiter carry
Min 3 – :40 plank hold

Metcon
Metcon (Time)
Every 3:00 for 5 rounds:
250/200m row or 200m run
10 thrusters
8/6 pull ups or rows

record your slowest time

WOD
CrossFit All Levels WOD, May 26, 2018
Crossfit 5/26/18

Tommy Mac (Time)
For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

WOD
CrossFit All Levels WOD, May 25, 2018
Crossfit 5/25/18

Metcon (AMRAP – Reps)
5 min amrap

7 Unbroken Toes to Bar

You score is the number of times you can hit 7 t2b unbroken. For example, I do 7 t2b, drop, do 7 more, drop, 7 more, drop, and then I can’t do any more…that’s a score of 3. There are only full rounds, nothing partial. If you can’t get at least 5 rounds of 7 unbroken, switch to a lower number that is attainable at least 5 times.

Metcon (Time)
3 rounds for time

500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds
Score will be total time including rest

WOD
Fire WOD, May 25, 2018
FIRE 5/25/18

Metcon (Time)
Cardio
3 rounds for time

500/400m row
400m run

Rest 3 mins between rounds
Score is total time including rest

Metcon
Strength Circuit emom

Rotate each minute for 3 rounds between:
A. 20/15 ghd sit ups
B. 3 wall walks or :30 HS hold
C. Heel elevated goblet squats
D. 15 yard seal crawl with feet on sliders