WOD
CrossFit All Levels WOD, January 17, 2019

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

Skill
15 minutes of skill work or mobility
Metcon (Calories)
6 min amrap with a partner

Partner 1 – Row
Partner 2 – Handstand Hold
–Switch as needed, cannot row if partner is not holding (sub HEAVY OH hold)
–Score Calories

–rest 2 min–

Metcon (AMRAP – Reps)
5 min amrap with a partner

Partner 1 – Pushups
Partner 2 – Plank Hold at top of pushup
–Switch as needed, cannot pushup if partner is not holding
-score is push ups
–rest 2 min–
Metcon (AMRAP – Reps)
4 min amrap with a partner

Partner 1 – Clean and Jerk (135/95)
Partner 2 – Hang from Rig
–Switch as needed, cannot do clean and jerk if paratner is not holding
Score is clean and jerks

WOD
Fire WOD, January 16, 2019

2019-01-15 07:00:00.000000
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FIRE

Metcon (5 Rounds for reps)
5:00 row, 2:00 rest
4:00 row, 1:30 rest
3:00 row, 1:00 rest
2:00 row
Metcon (AMRAP – Rounds and Reps)
10 min amrap

12 burpees
10 squats with plate
8 pull ups

CORE

WOD
CrossFit All Levels WOD, January 16, 2019

2019-01-15 07:00:00.000000
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Crossfit 1/16/19

Front Squat (7 Sets of 2, On the 1:30)
1 Pause (3 seconds in bottom)
+
1 Regular Front Squat
Metcon (Time)
3 rounds

10 Chest to Bar Pull-ups
10 Front Squats (135/95)
10 Barbell Facing Burpees

WOD
Fire WOD, January 15, 2019

2019-01-14 07:00:00.000000
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FIRE 1/15/19

Metcon
12 min emom

Odd = 5-10-15-20 shuttle sprint
Even = 3/2 wall climbs
Metcon (2 Rounds for reps)
Every 3 min x 6 rounds

1:00 run
12 alt hang db snatch
12 db front rack lunges

Record slowest and fastest rounds

WOD
CrossFit All Levels WOD, January 15, 2019

2019-01-14 07:00:00.000000
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Crossfit 1/15/19

Metcon
On the 2:00 x 5 Rounds

8 Kipping Handstand Push-ups
15 Yard Front Rack Lunge (95/65)
No measure. For quality!!!
Metcon (Time)
For time

50/35 Calorie Assault Bike
100 Double-Unders
1000 Meter Row
100 Double-Unders
50/35 Calorie Assault Bike

WOD
Fire WOD, January 14, 2019

2019-01-13 07:00:00.000000
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FIRE

Metcon (AMRAP – Reps)
5 rounds

:30 bike standing
:30 bike fast
:30 Max DU or singles
1:00 rest
Metcon (5 Rounds for reps)
Every 3 min for 5 rounds

1:00 row or bike
30 yard sled push / mod weight
Max DB hang cleans until 2:20

WOD
CrossFit All Levels WOD, January 14, 2019

2019-01-13 07:00:00.000000
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–>

CrossFit 1/14/19

Metcon (Weight)
Snatch complex
On the min x 10

Snatch Deadlift + Floating Power Snatch
**Floating Snatch – starts just off the floor + pause in catch
**You will deadlift to hips, then lower the bar to just an inch off the floor (DON’T TOUCH). Then power snatch and pause for 2 seconds in the receiving position. Then stand.
Metcon (Time)
1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs
Toes to Bar
Power Snatch (75/55)

WOD
Fire WOD, January 12, 2019

2019-01-11 07:00:00.000000
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FIRE

Metcon
10:00 emom

5 push ups + 2 x 30 yard sprint
Metcon (5 Rounds for reps)
Every 4:00 for 5 rounds

15/12 cal bike
12 dB hang cleans
Max burpees until 3:00
Burpees can be done over dB

WOD
CrossFit All Levels WOD, January 12, 2019

2019-01-11 07:00:00.000000
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CrossFit 1/12/19

Metcon (Time)
In teams of 3

3 Rounds:
30 Kipping Handstand Push-ups
15 Bar Muscle-ups

Directly Into…

30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)

WOD
CrossFit All Levels WOD, January 11, 2019

2019-01-10 07:00:00.000000
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–>

Crossfit 1/11/19

Metcon (Weight)
On the 2:00 x 6 rounds

4 Ring Muscle-Ups
7-7-5-5-3-3 Front Squats (155/110)
**squats from the floor**
Metcon (5 Rounds for reps)
5 rounds

1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Bike
1 Minute Rest