WOD
Fire WOD, October 2, 2018
FIRE 10/2/18

Metcon (Calories)
5 rounds

1:00 bike moderate
:30 bike fast
Rest 1:30

Goal is to increase RPM’s 5-10 from mod to fast
Score is total cals

Metcon (Time)
Every 3:00 for 6/5 rounds

:30 cal row
10/8 db hang power clean
30 yard empty sled push

Score is slowest round

WOD
CrossFit All Levels WOD, October 2, 2018
Crossfit 10/2/18

Metcon (Time)
Gymnastics/Conditioning

10 to 1 HSPU
1 to 10 Burpees

Example:
10 Hspu
1 Burpee
9 Hspu
2 Burpee
8 Hspu
3 Burpee
–etc.,–

Goal – 7:00
Cap – 11:00

Metcon (Time)
For time

30-20-10:
Hang Power Clean (115/80)
Calorie Row

–immediately into–

10-20-30:
Deadlifts (205/145)
Calorie Row

Women complete (21-15-9, 9-15-21) on row

WOD
Fire WOD, October 6, 2018
FIRE 10/6/18

Metcon (Calories)
5 rounds

1:00 bike fast + 1:00 run moderate
1:00 rest

Total cals

Metcon (Calories)
15:00 emom

Min 1 = 2/1 shuttle run + 10 wall balls (:40 cap)
Min 2 = 20 hollow rocks or v-ups (:30 cap)
Min 3 = :30 row fast

Score is total cals on row

WOD
CrossFit All Levels WOD, October 1, 2018
Crossfit 10/1/18

Back Squat (3 x 9)
70-74-78%
Metcon (Time)
For time

800m Run
40 Chest to Bar Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

Goal – 12:00
Cap – 20:00

WOD
Fire WOD, October 1, 2018
FIRE 10/1/18

Metcon
2 rounds

3:00 run moderate
1:00 rest
2:00 run fast
1:00 rest
1:00 fastest
1:00 rest

Use watch or timer to keep reps close to time goal

Metcon (Time)
Every 3 min for 5-6rounds

10 burpees
10 cal bike
15 squats

Goal is 2:00
Cap is 2:20
Record slowest round

WOD
CrossFit All Levels WOD, September 29, 2018
Crossfit 9/29/18

Metcon (Time)
In teams of 3

2 Rounds For Time
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees

**Round 1: (135/95)
**Round 2: (115/80)

Cap – 30:00

WOD
CrossFit All Levels WOD, September 28, 2018
Crossfit 9/28/18

Front Squat (Weight)
2×4 @ 73%
2×3 @ 78%
2×2 @ 83%
Metcon (Time)
For time

200 Meter Run, 21 Power Snatches (95/65)
200 Meter Run, 21 Overhead Squats (95/65)
200 Meter Run, 15 Power Snatches (95/65)
200 Meter Run, 15 Overhead Squats (95/65)
200 Meter Run, 9 Power Snatches (95/65)
200 Meter Run, 9 Overhead Squats(95/65)

Goal – 12:00
Cap – 18:00

WOD
Fire WOD, September 28, 2018
FIRE 9/28/18

Metcon
16 min emom

Rotating between:
1 = :45 max ski erg
2 = 15 hip bridges
3 = arms only sled pull
4 = :30 max du or plate jumps
Metcon (5 Rounds for reps)
Every 3 mins for 5 rounds

200m run
15 sit ups
10 ball slams/lifts

Cap for each round is 2:15

WOD
CrossFit All Levels WOD, September 27, 2018
Crossfit 9/27/18

Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Score weight – note time in comments
Goal – Men – 115+
Women – 75+
Metcon (Time)
For time

15-12-9-6-3:
Row for Calories
Toes to Bar

Directly into…

800 Meter Medball Run (20/14)

Goal – 11:00
Cap – 17:00