WOD
Fire WOD, August 22, 2018
FIRE 8/22/18

Metcon
Run
3 rounds

2:00 moderate
1:00 recovery walk/jog
1:00 fast
:30 recovery walk/jog
:30 sprint

1:00 rest

Metcon (AMRAP – Rounds and Reps)
12 min amrap

12/9 cal row
15 rkbs, 9/6 pulls ups (jumping pull ups)

Goal is 4+ rounds

WOD
CrossFit All Levels WOD, August 21, 2018
Crossfit 8/21/18

Push Press (1 x 3)
Build to a heavy set of 3
Metcon (Time)
3 rounds for time

20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Goal – 12:00
Cap – 16:00

WOD
Fire WOD, August 21, 2018
FIRE 8/21/18

Metcon (Calories)
Bike

3 x
:45 mod + :15 fast + :30 rest
Rest 1:00

3 x
:30 mod +:30 fast + :30 rest
Rest 1:00

3 x :15 mod + :45 fast + :30 rest

Score is total cals but focus on RPM’s

Metcon (Time)
Every 3:00 for 4 rounds

15/12 cal row
12 hang power cleans
9 push press

Goal is 2:00/round

Score slowest round

WOD
CrossFit All Levels WOD, August 20, 2018
Crossfit 8/20/18

Back Squat (Weight)
All sets done on the 2:00

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

Record your 86% or heaviest set lifted successfully

Metcon (Time)
For time

1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

Goal – 16:00
Cap – 24:00

WOD
Fire WOD, August 20, 2018
FIRE 8/20/18

Metcon
4 rounds for quality

8/6 strict pull ups
10 seated Z press
12 GHD sit ups
20 yard lateral walk with band

**Use band if necessary on pull ups and they don’t have to be unbroken or do ring rows. Z press can be DB or bar**

Metcon (Time)
For time

1 mile run
50 wall balls
40 box jumps or step ups
30 burpees
20 alternating hang DB snatch

**Box should be low and easy**

WOD
CrossFit All Levels WOD, August 18, 2018
CrossFit 8/18/18

Metcon (Time)
In teams of 3 for time
30 min cap

250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

**There are speed bumps to completing these clean and jerks. On the 0:00, 5:00, 10:00, 15:00, and 20:00 marks, teams will complete 45/30 calorie row and 30 toes to bar, breaking those reps up however they see fit**

**Teams of two guys and one girl will complete 40 calories and teams of 2 girls and 1 guy will complete 35 calories. If in teams of two, complete 175 clean and jerks, changing weight every 35 reps. Reps there will be 30/20 on the row and 20 toes to bar. Row cals will be 25 calories for a guy/girl team of two

WOD
Fire WOD, August 18, 2018
FIRE 8/18/18

Metcon
2 rounds

3 x 300m fast+1:00 easy
Rest 2:00 between rounds
No score stay consistent
Metcon (3 Rounds for reps)
5 rounds

:45 on
:30 rest
Rotating between bike, slam ball, v-ups/sit ups

WOD
CrossFit All Levels WOD, August 17, 2018
Crossfit 8/17/18

Single arm DB overhead squat (10 rep max per side)
Metcon (AMRAP – Rounds and Reps)
20 min amrap

200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

WOD
Fire WOD, August 17, 2018
FIRE 8/17/18

Metcon (AMRAP – Reps)
Tabata

8 rounds of
:20 bike
:10 rest
:20 strict press
:10 rest

Score is total reps
Can use db or empty bar for press

Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner

p1 = row 20/14
p2 = 15 rkbs + 15 wall balls then switch
when both are done run 250m together (sub 3 laps around bball court)