WOD
Fire WOD, July 24, 2019

FIRE 7/24/19

Metcon
4 rounds for quality

10 yard banded lateral walk
(each direction)
10 db curls with 3 sec negative
10 db lying tricep extensions
Metcon (Time)
For time

200m run, 27 wall balls, 27 sit ups
200m run, 21 wall balls, 21 sit ups
200m run, 15 wall balls, 15 sit ups
200m run, 9 wall balls, 9 sit ups

WOD
Fire WOD, July 23, 2019

FIRE 7/23/19

Metcon (Weight)
12 min emom

Odd = 5 strict pull ups or 10 ring rows
Even = 30 yard sled push heavy
Metcon (Time)
4 rounds

1k/800m bike
500/400m row
400m run

WOD
CrossFit All Levels WOD, July 23, 2019

Crossfit 7/23/19

Metcon (AMRAP – Reps)
12 Min Alternating EMOM

Odd – Dynamic Pushups
Even – C2B

**Try to increase reps from last time
**Score is your lowest round of each movement

Metcon (Time)
For time

On the 0:00…
4K Bike Erg

On the 10:00….
2K Row

On the 20:00…
1 Mile Run

WOD
CrossFit All Levels WOD, July 22, 2019

CrossFit 7/22/19

Metcon (Weight)
Stamina squats

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 66% of 3-Rep Back Squat on *both* lifts.

This is a 3% increase from last week

Front Squat (6 x 3)
Back Squat ( 6 x 6)
Metcon (AMRAP – Rounds and Reps)
14 min amrap

15 Thrusters (95/65)
30 Double-Unders
15 CTB Pull-Ups
30 Double-Unders

WOD
Fire WOD, July 20, 2019

FIRE 7/20/19

Metcon (AMRAP – Reps)
16 min emom

Min1 = Max cal ski erg
Min 2 = :45 max sit ups
Min 3 = :45 max cal bike
Min 4 = Rest
Metcon (Time)
Every 4:00 x 4 rounds
1:30 row or run
20/15 wall balls
10 burpees

WOD
Fire WOD, July 19, 2019

FIRE 7/19/19

Metcon
Run

2 rounds
400 m run rest until 3:00
Run 200 rest until 5:00
Sprint 100m rest until 6:00
Metcon (Time)
3 rounds

14/10 cal row
12 dB front rack lunges
10 ball slams
Rest 2:00
Then
3 rounds
12/10 cal bike or row
10 dB hang cleans
8 dB push press

WOD
CrossFit All Levels WOD, July 19, 2019

CrossFit 7/19/19

Skill
Pistols
Metcon (Time)
Beer with coaches!!

For Time with a partner
1000m Row (partner must hold plank, switch as needed)
50 Push Press (95/65) (partner must hold hand stand)
50 Alternating Box Jumps (24/20)
50 T2B (partner must hang from rig)
50 Alternating Burpees
50 Hang Cleans (95/65) (partner must hold hollow)
1000m Row (partner must hold plank)

***Only working when your partner is holding. If they have to rest, you must stop. Switch as needed but split reps evenly***