WOD
Fire WOD, May 12, 2018
FIRE 5/12/18

Metcon
Metcon (Calories)
Conditioning
5 Rounds of
1:00 Bike (85-90%)
1:00 Run (65-75%)
1:00 rest

Metcon
Metcon (AMRAP – Rounds and Reps)
Metcon
15:00 Amrap of
400m Run (500/400m row)
15 RKBS
10 Push Press

WOD
Fire WOD, May 11, 2018
FIRE 5/11/18

Metcon (AMRAP – Rounds and Reps)
Cardio
20 min amrap

400m run
30 squats
20 push ups
10 pull ups
Metcon
Floor
3 rounds

20 lateral step ups
15 hollow rocks
10 lateral raises
15 band pull aparts

Rounds are for quality, not scored

WOD
CrossFit All Levels WOD, May 11, 2018
Crossfit 5/11/18

Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner

200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"

"Strict Cindy": 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Week 2 of Murph prep…we will be seeing workouts like this each week for the next few weeks

Metcon
Accessory

After wod, time permitting

50-40-30-20-10:
AbMat Sit-Ups
Hip Extensions
**Not for time**

WOD
Fire WOD, May 10, 2018
FIRE 5/10/18

Metcon (Calories)
Cardio

Row intervals
2 x 1:30 moderate
3 x 1:00 mod/fast
4 x :30 fast

Rest :30 between all reps
Score is total cals for all rounds combined

Metcon (AMRAP – Rounds and Reps)
Floor
12 min amrap

15/12/9 cal bike
12 ball lifts
9 t2b or knee raises

WOD
CrossFit All Levels WOD, May 10, 2018
Crossfit 5/10/18

Bench Press (5 x 3 tempo 22×1)
Tempo work today…this is read as
2 = 2 seconds down,
2 = 2seconds on your chest,
x = lift the weight
1 = 1 second at the top of the lift
Metcon (4 Rounds for reps)
4 rounds , new round every 4:00 mins

15/12 Calorie Bike
15 Toes to Bar
9 Hang Power Snatch (95/65)

Stagger on the 2 minutes. Split class and have half do wod first if more than 8 in class.

WOD
Fire WOD, May 9, 2018
FIRE 5/9/18

Metcon
Cardio

800m run then rest until 6:00
400m run then rest until 10:00
400m run then rest until 14:00
800m run
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run
800m Run (Time)
Max Effort 800m Run
800m Run (Time)
Max Effort 800m Run
Metcon (5 Rounds for reps)
Floor

every 3:00 for 5 rounds
250m row
10 hang power cleans
8 burpee step ups

Score each round for time

WOD
CrossFit All Levels WOD, May 9, 2018
Crossfit 5/9/18

Hang Clean (12 mins to build to a heavy set of 9)
Hang Squat Clean
Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

WOD
Fire WOD, May 8, 2018
FIRE 5/8/18

2k Row (Time)
Max Effort 2k Row

With a partner
Alternating every 250m
2k Run (Time)
2k Run

With a partner
Alternating every 250m
Metcon (4 Rounds for reps)
4 rounds

1:00 Bike
1:00 DB renegade row
1:00 wall balls
1:00 rest

Record total reps/cals per round

WOD
CrossFit All Levels WOD, May 8, 2018
Crossfit 5/8/18

Metcon (AMRAP – Rounds)
3 min amrap

Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups = 1 complex

Rest 1 Minute

Metcon (AMRAP – Reps)
3 min amrap

Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups = 1 complex

Must come off wall after each completed set.

Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.