WOD
Fire WOD, April 11, 2018
FIRE 4/11/18

Metcon (Weight)
10 min emom

1 x 30 yard sled push
180/140# on sled
Metcon
4 x 1:30 on with :30 sec rest
A. 12/10 cal row + 10 burpees over the rower
B. :30 plate jumps + 12 ball lifts

WOD
CrossFit All Levels WOD, April 11, 2018
Crossfit 4/11/18

Deadlift (Weight)
12 mins to build to a heavy set of 5
Metcon (AMRAP – Rounds and Reps)
12 min amrap

6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

WOD
Fire WOD, April 13, 2018
FIRE 4/13/18

400m Run (Time)
Max Effort 400m Run

Every 5:00 run 400m
1:00 walk
Rest remainder of the time

Runs need to be fast
Record slowest time
put other times in notes

Metcon (Weight)
16 min emom

Min 1 = Run
Min 2 = 25 kbs
Min 3 = 25 sit ups
Min 4 = rest

RX+ is heavy KB and weaighted sit ups
Record weight

WOD
Fire WOD, April 12, 2018
FIRE 4/12/18

Metcon (Calories)
Cardio

10:00 row or run
every 2:00 sprint for :20
start with sprint
If you row record total calories
Metcon (AMRAP – Rounds and Reps)
12 min amrap

200m run
15 air squats
10 pull ups

Should be fast reps
Sub jumping pull ups

WOD
CrossFit All Levels WOD, April 13, 2018
Crossfit 4/13/18

Complex (5 sets)
3 Front Squats + 2 Push Jerks + 1 Split Jerk

Record heaviest successful complex completed

Build from 60%

Metcon (AMRAP – Rounds and Reps)
20 min amrap

Teams of 2
50/35 Calorie Row
50 Burpees
35/25 Calorie Bike
50 Kettlebell Swings (53/35)

WOD
CrossFit All Levels WOD, April 12, 2018
Crossfit 4/12/18

Metcon (AMRAP – Reps)
12 min emom

Odd – Dynamic Pushups
Even – C2B pullups
Metcon (Time)
For time

200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

WOD
Fire WOD, April 10, 2018
FIRE 4/10/18

Metcon (Calories)
Cardio

Bike
8 x :30 mod, :30 fast
1:00 min rest
Metcon (Weight)
Floor

Every 4: 00 for 4 rounds
Row 1:30, 10 hang cleans, 10 push press
Record weight used for cleans and pp

WOD
CrossFit All Levels WOD, April 10, 2018
Crossfit 4/10/11

Front Squat (5-4-3-2-1)
Heavy sets
Complete each set on the 3:00
Metcon (AMRAP – Rounds and Reps)
4 min amrap

21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)

rest 4 minutes

Metcon (AMRAP – Rounds and Reps)
4 min amrap

15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)

rest 4 minutes

Metcon (AMRAP – Rounds and Reps)
4 min amrap

9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)