WOD
CrossFit All Levels WOD, October 28, 2019

Crossfit 10/28/19

Metcon (Weight)
Snatch Complex

15 mins to build to a heavy complex

1 Power Snatch
+ 2 Hang Power Snatch
+ 3 OHS

Metcon (Time)
For time

15 Snatch (95/65) – 50%
50 D/U
10 Snatch (115/85) – 60%
50 D/U
5 Snatch (135/95) – 70%
50 D/U

Goal – 6 Min
Cap – 8 Min

WOD
Fire WOD, October 26, 2019

FIRE 10/26/19

Metcon (Time)
Every 3:00 x 5 rounds

15/12 cal bike
5/10/15/20 yard shuttle run
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD
CrossFit All Levels WOD, October 26, 2019

Crossfit 10/26/19

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD
Fire WOD, October 25, 2019

FIRE 10/25/19

Metcon
10 min emom

Odd = 2 x 40 yard sprint
Even = :20 hollow rocks
Metcon (Time)
With a partner

60 – 40 – 20
Cals on bike
Push press
Ball slams

WOD
Fire WOD, October 24, 2019

FIRE 10/24/19

Metcon
Run

2 rounds
200m moderate
400m fast
200m easy

Metcon (Time)
4 rounds for time

500/400m row
30 sit ups
20 air squats

WOD
CrossFit All Levels WOD, October 24, 2019

Crossfit 10/24/19

Overhead Squat (1 x 3)
Metcon (Time)
For time

400m Run, 9 Power Snatches
800m Run, 15 Overhead Squats
400m Run, 9 Squat Snatches

Weight: 115/75 (55%)

Cap – 15

WOD
CrossFit All Levels WOD, October 23, 2019

CrossFit 10/23/19

Death by chest 2 bar (AMRAP – Reps)
Min 1 – 1 c2b
Min 2 – 2 c2b
…etc.

Score is highest COMPLETED round. If you get 6 c2b in minute 6 but fail to get 7 in minute seven, your score is 6.

If you do not have c2b then you can perform the death by pull-ups. You do not have to do both
Death by pull-ups (AMRAP – Reps)
Min 1 – 1 pull up
Min 2 – 2 pull ups
…etc.

Score is highest COMPLETED round. If you get 6 pull ups in minute 6 but fail to get 7 in minute seven, your score is 6.

Metcon (Time)
In teams of 2 for time

20 synchro burpees
40 medball situps (pass ball over box) 20/14
60 alternating box jumps 24/20
80 kb swings 53/35
100 wallballs 20/14
1 mile run
100 wallballs 20/14
80 kb swings 53/35
60 alternating box jumps 24/20
40 med ball situps 20/14
20 synchro burpees

Cap – 30 min