WOD
Fire WOD, March 5, 2019

FIRE 3/5/19

Metcon
10 min emom

30 yard sled push heavy – body weight
Metcon (4 Rounds for reps)
4 rounds for cals/reps

1:00 bike fast
1:00 burpees
1:00 sit ups
1:00 rest

WOD
Fire WOD, March 4, 2019

FIRE 3/4/19

Metcon (4 Rounds for reps)
Every 4:30 for 4 rounds

1:00 bike mod
:30 bike easy
:45 bike fast
:30 bike easy
:30 bike sprint
1:15 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap

3 lap run
9 pull ups (jumping)
12 thrusters

WOD
CrossFit All Levels WOD, March 4, 2019

Crossfit 3/4/19

Back Squat (Weight)
5 Reps @ 72%
4 Reps @ 77%
3 Reps @ 82%
1 Rep @ 86%, 89%, 92%
Metcon (Time)
3 rounds for time

15 Burpees
5 Rope Climbs
15 Burpees
15 Thrusters (115/75)

**Rope sub = 10 pullups/10 V-ups each round**

WOD
Fire WOD, March 2, 2019

FIRE 3/2/19

Metcon
Row/Run

1:00 row moderate
1:30 run fast
:30 rest
Metcon (Time)
For time

3 rounds
1:30 bike
5/3 strict pull ups + 10 push ups + 15 squats

Then

3 rounds
1:30 bike
5 burpees + 10 wall balls + 15 sit ups

WOD
CrossFit All Levels WOD, March 2, 2019

Crossfit 3/2/19

Metcon (Time)
In teams of 3 for time

150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike

WOD
CrossFit All Levels WOD, March 1, 2019

Crossfit 3/1/19

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens (Ages 14-15) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 115#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Teens Scaled (Ages 14-15) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 95#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

WOD
Fire WOD, February 28, 2019

FIRE 2/28/19

Metcon (4 Rounds for reps)
Row
4 rounds

1:00 nasal mod row
1:00 fast row
1:00 rest
Metcon (Time)
2 rounds for time

21/15 cal bike + 21 t2b or strict knee raise
15/12 cal bike + 15 pull ups
9/6 cal bike + 9 dips

WOD
CrossFit All Levels WOD, February 28, 2019

Crossfit 2/28/19

New Section
12-15 mins mobility/rom wod
Metcon (AMRAP – Reps)
On the min x 20 (4 rounds)

Minute 1 – 10 Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 – 15 Ball Slams (heavy as possible)
Minute 5 – 12/9 Assault Bike

Score is total reps so if I perform all movements and reps as prescribed my score will be 61

WOD
CrossFit All Levels WOD, February 27, 2019

Crossfit 2/27/19

Metcon (Weight)
15 min to build to a heavy complex

1 PP + 2 Push Jerk
Push Press (Weight)
Push Jerk (Weight)
Metcon (AMRAP – Rounds and Reps)
16 min amrap with a partner

9 Wallball
2×15 yd sprint (15 down/back TWICE)
9 KB Swing (70/53)
2×15 yd sprint (15 down/back TWICE)

**Alternate Rounds***