WOD
Fire WOD, January 23, 2019

2019-01-22 07:00:00.000000
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FIRE 1/23/19

Metcon
5 rounds

:30 bike standing
:30 bike arms only
:30 fast
1:00 easy jog
:30 rest
Metcon (4 Rounds for reps)
4 rounds

1:30 row fast
:30 rest
1:30 amrap
10 wall balls
10 burpees
:30 rest

WOD
CrossFit All Levels WOD, January 22, 2019

2019-01-21 07:00:00.000000
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Crossfit 1/22/19

Skill
15 min of skill work or mobility
Metcon (Time)
For time

3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups
7 Toes to Bar
7 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

WOD
Fire WOD, January 22, 2019

2019-01-20 07:00:00.000000
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FIRE

Metcon (Calories)
Rowing

2 x 1:00 row nasal + 1:00 fast
2:00 rest
Then Tabata row sprints
2:00 rest
The 2 x 1:00 nasal + 1:00 fast

Record cals during tabata

Metcon (AMRAP – Reps)
6 min amrap

12/9 cal bike
9 v-ups
6 pull ups

2:00 rest

Metcon (AMRAP – Reps)
6 min amrap

12 slam balls
12/9 push ups
12 sit ups

WOD
CrossFit All Levels WOD, January 21, 2019

2019-01-20 07:00:00.000000
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Crossfit 1/21/19

MLK Tribute Wod (Time)
2 Rounds for time

19 Wall Ball Shots (20/14 lb)
29 Strict Pull-Ups
39 calorie Row
39 lateral jumps over rower
19 Man Makers (2 x 25/20 lb dumbbells)
68 T2B
Time Cap: 34 minutes

WOD
Fire WOD, January 21, 2019

2019-01-20 07:00:00.000000
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–>

FIRE 1/21/19

Metcon
15 min emom

MIn 1 = 3 x 20 yard sprints
Min 2 = 30 yard sled push
Min 3 = :30 russian twists with slam ball
Metcon (Time)
Every 3 min for 5 rounds

1:00 row fast (15/12 cals)
12 db push press
20 db lunges – can be walking or reverse

Score is slowest round

WOD
Fire WOD, January 19, 2019

2019-01-18 07:00:00.000000
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FIRE 1/19/19

Metcon (Calories)
3 rounds

1:30 row fast
:30 rest
1:00 row faster
:30 rest
:30 fastest
1:00 rest
Metcon (Time)
Every 3 min for 5 rounds

15/12 cal bike
12 thrusters
9 t2b or 12 v-ups

Record slowest time

WOD
CrossFit All Levels WOD, January 19, 2019

2019-01-18 07:00:00.000000
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–>

Crossfit 1/19/19

Metcon (Time)
Teams of 3
For Time (30 Minute Time Cap)

2 Rounds
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

150/100 Calorie Assault Bike

2 Rounds
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

150/100 Calorie Assault Bike

2 Rounds
30 Bar Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

WOD
CrossFit All Levels WOD, January 18, 2019

2019-01-17 07:00:00.000000
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Crossfit 1/18/19

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

1 Strict Press + 1Push Press + 1 Push Jerk
Metcon (Time)
Task Priority Fight Gone Bad
3 Rounds

30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

–Rest 2 Minutes b/w Rounds–

WOD
Fire WOD, January 18, 2019

2019-01-17 07:00:00.000000
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FIRE 1/18/19

Metcon
2 rounds

4x :20 bike + :10 rest
4x :20 seated zpress + :10 rest
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner

3 wall balls
30 kb sumo high pulls
30/20 push ups
30 sit ups
30/24 cal row

WOD
Fire WOD, January 17, 2019

2019-01-16 07:00:00.000000
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FIRE 1/17/19

Metcon
4 rounds for quality

15 banded hip bridges with feet on wall
15 banded knees out with feet on wall
10 no push up renegade rows
10 dB lying triceps extension
Metcon (Time)
5 rounds

1:00 row
12 ball slams
9 push press
3 lap recovery run